Physical activity is important for everyone, including students. It is important to have a balanced life to experience physical and mental well-being. Part of this is getting enough exercise. Running can provide an inexpensive and effective way to get some exercise. If you’re a student, you can experience some of the following benefits from running.
Reduce stress
University life can give you multiple reasons to experience stress. It can be difficult to attend classes, write assignments, study for exams and still find time to exercise. This is a mistake because an activity like running can help to reduce your stress levels. Too much stress has a negative impact on your academic performance.
Whenever you feel like you can’t handle the stress, you should consider exercising. If you think you don’t have the time for it, outsource some of your assignments to professionals. A simple ‘hey, can you write my dissertation‘ in EssayPro support chat can really save you.
If you develop a practice of running on a daily basis, it can help to relieve anxiety and decrease your stress levels. Levels of the stress hormone cortisol will drop. This makes you feel more relaxed and calm after a run. Your ability to focus and retain information will improve.
Improve cognitive function
When you start out on a run, your pulse speeds up as your heart begins to pump strongly. More oxygenated blood starts moving to your brain and your muscles. Some studies have found that the hippocampus increases in the brains of those who run regularly. This is the area of the brain associated with learning and memory. Regular cardiovascular exercise, such as running, can even cause new blood vessels and brain cells to grow. This can lead to an overall improvement in brain performance.
Get help from an essay writing service
Today there are many tools and services that can help you when you’re a student getting a college education. They can be beneficial if you want to find time to exercise. You can improve your academic performance if you get help from an essay writing service like EduBirdie. Professional writers at essay writing services can make your work excellent and free of errors. You will have more free time available for a physical activity like running.
Increase physical health
When you run on a regular basis, you become physically stronger. You have more staying power and more resistance to illness. Without this kind of stamina, it will be difficult to cope with all your responsibilities as a student.
When you are physically healthy, your energy levels are higher. Consistent running will lower your blood pressure and your resting heart rate. Your heart will be healthier, and your bones and muscles stronger. It will also improve your blood sugar levels and have many other health benefits.
Improve your mood
The “runner’s high” is a well-known phenomenon. Running can result in a rush of endorphins which can boost your mood. You will feel elated and ready to conquer what comes your way. If you suffer from depression, running can help to alleviate the symptoms.
When most of your life takes place indoors, running outdoors in nature can boost your mental health. Whether you find a local park or a peaceful trail through a forest, your mood will benefit from soaking up some vitamin D and getting out into the fresh air.
Boost confidence
Running will help you to stay in shape, which can make you feel more confident. But running won’t just keep your weight under control. As you become stronger mentally and physically, your self-esteem will grow.
Once you force yourself to run on a regular basis, you will know you have the ability to exercise self-discipline. You will learn that it’s possible to achieve your goals with some persistence and determination. This can transfer to your studies and help you to achieve your academic goals.
A way to socialize
You may prefer to run independently, but you can also choose to run with others. If you join a running group, you will meet new people and can enjoy socializing with them. Running with others may provide the kind of interaction you need that you don’t get when spending all your time focusing on academics. It can provide some balance in your life and give you more of a sense of well-being. When you feel happier as a person, your academic performance is likely to improve.
Conclusion
By making running a regular part of your daily routine, you will experience more than just physical benefits over time. It will help to reduce your stress levels and improve your cognitive function. Your energy levels will increase, and you will feel less anxiety or depression. These are just some of the many benefits that make running a great way to improve your academic performance.
Author’s Bio
Scott Roberts carries years of experience with him, and that’s something that makes him one of the best in this field. His essay samples and topic ideas online are something that students regularly frequent. It gives them the inspiration to write and serves as quality reference material. Seeing them happy makes Scott happy and inspires him to do better every time.
Ever experienced a “Code Brown” situation mid-run?
You know, when your stomach stages a revolt against your running routine? Whether you call it “runner’s trots,” “the runs,” or “workout stomach,” we’ve all been there.
Runner’s stomach can be quite the unpleasant companion on your runs. But fear not! I’m here to share the ultimate guide to help you conquer those GI distress troubles.
In this article, we’re diving deep into the belly of the beast (pun intended), covering everything you need to know:
What exactly is a runner’s stomach?
How running can turn your tummy into a ticking time bomb.
The mechanical culprits behind runners’ diarrhea.
Tips and tricks to keep your stomach in check while you chase your running goals.
So, if you’re tired of making unexpected pit stops during your runs, keep reading. We’re about to drop some knowledge bombs to help you stay on course without unwanted detours.
Sounds great?
Let’s get started.
GI Distress When Running Is A Very Common Problem
If you’ve ever experienced the discomfort of GI distress during or after a run, rest assured that it’s a common problem among runners. Research has shown that many of us have faced this issue to varying degrees.
In fact, a study published in the academic journal Current Opinions in Clinical Nutrition and Metabolic Care found that approximately 50 percent of runners encounter GI distress problems during hard runs, especially during long, grueling ones.
And here’s an interesting tidbit: runners are twice as likely to experience GI issues compared to athletes in other endurance sports like swimming or cycling.
If you’re aiming for elite status, beware that GI distress seems to be even more common among top-tier athletes, with its frequency being 1.5 to 3 times higher than recreational runners, according to research published in a journal from Lippincott William and Wilkins
What is GI Distress
GI distress is like a grab bag of stomach-related issues that can strike runners at the most inconvenient times.
Most runners experience symptoms like abdominal cramping, excessive gas, belching, irritable bowel syndrome, indigestion or dyspepsia, vomiting, heartburn, constipation, nausea, diarrhea, and, in extreme cases, even gastrointestinal bleeding.
In other wrods, it’s a smorgasbord of digestive discomfort.
Research has shown that GI distress is one of the top reasons runners drop out or underperform in long-distance races, especially during the grueling half-marathons and marathons.
Why My Stomach Gets Upset From Running?
Running might be a fantastic way to keep your body in shape, but it can be a real troublemaker for your stomach.
The truth is, running is a high-impact sport that doesn’t just challenge your muscles and joints—it also takes a toll on your digestive system. This mechanical pressure can accelerate the movement of food and waste through your GI tract while diverting blood away from your intestines to fuel your hardworking muscles.
So, what does this mean for runners? Well, it makes practically all of us vulnerable to stomach issues. But here’s the silver lining: it’s not a life sentence! There are plenty of things you can do to ease or even avoid a runner’s stomach altogether, from managing your hydration and diet to controlling your running intensity and even calming those pre-run jitters.
Don’t think you’re immune, though—whether you’re male or female, a runner’s stomach doesn’t discriminate. The longer you run, the more likely you are to cross paths with this unwanted companion.
While the exact cause of these stomach woes isn’t fully understood, several factors can increase your risk. It’s crucial to keep an eye on these variables if you’re prone to stomach issues, including eating a meal within two to three hours of running, downing sugary fruit juices before hitting the road, and letting dehydration sneak up on you.
Can you treat or prevent Runners’ Stomachs while running?
Runner’s stomach might not be the most severe running-related issue, but it can certainly make your runs feel miserable. For some runners, chronic gastrointestinal distress can even lead to a reduction in training intensity or cause them to give up running altogether.
Before we dive into how to prevent this condition, it’s crucial to understand just how troublesome high GI (gastrointestinal) issues can be for runners.
How Does GI Distress Happen When Running
When you hit the pavement for a run, your body shifts its focus towards supplying maximum oxygenated blood to your working muscles. In doing so, it diverts blood away from your stomach and intestines, essentially putting digestion on the back burner while your body prioritizes delivering oxygen and nutrients to your muscles.
But that’s not all. The mechanical bouncing associated with running could also play a role in the relatively high occurrence of GI distress among runners, especially when compared to lower-impact sports like swimming or cycling. This theory suggests that the bouncing motion of running can jostle your digestive tract, irritating the GI tract and potentially leading to gastric distress issues..
Causes of GI Distress During A Run
Gastrointestinal (GI) distress during a run can be attributed to a variety of causes and conditions, often stemming from a combination of internal and external factors. These factors can set the stage for GI discomfort. Here’s a breakdown of common external and internal causes:
External Causes:
Consuming a heavy meal too close to your run or eating something that doesn’t agree with your stomach.
Insufficient hydration before or during your run can contribute to GI distress.
Internal Causes:
During exercise, blood flow is redirected away from the digestive tract to supply working muscles, which can hinder digestion.
The physical jostling and bouncing associated with running may irritate the GI tract.
Stress, anxiety, or pre-race nerves can affect digestion.
Pre-existing gastrointestinal issues such as viruses, stomach bugs, ulcers, or other ailments can exacerbate GI distress.
During exercise, specially intense or prolonged running, your gut hormone levels are impacted. These changes may affect digestion and lead to symptoms like nausea or changes in appetite.
Running diverts blood flow away from the digestive system and redirects it to the working muscles. This can slow down digestion and affect the absorption of nutrients.
What’s more?
Intense exercise, such as running, can reduce the rate of gut absorption. This can lead to feelings of fullness, bloating, or discomfort.
Lower Esophageal Sphincter Tone:
The lower esophageal sphincter (LES) is a muscular ring that separates the esophagus from the stomach. Running can sometimes weaken the tone of the LES, increasing the risk of gastric reflux or heartburn.
Running can slow down the movement of food from the stomach to the intestines. This delay in gastric emptying can cause feelings of fullness and discomfort.
It’s important to note that these physiological changes are part of the body’s response to intense physical activity, and they can vary from person to person. Some runners may experience minimal GI distress, while others may be more susceptible.
The Impact of Food On Runners Stomach
Consuming foods that are high in fiber, fat, or protein too close to a run can slow down digestion and increase the risk of GI symptoms. Foods that are spicy or contain a lot of spices can also be problematic for some runners.
Drugs & the Digestive Tract
NSAIDs, including ibuprofen, are commonly used to relieve pain and reduce inflammation. However, they can irritate the stomach lining and increase the risk of gastrointestinal issues, such as gastritis or stomach ulcers. Running while taking NSAIDs, especially on an empty stomach, can further exacerbate these risks.
How to Prevent Runner Trots When Running
Proper hydration is your first line of defense against stomach discomfort and unwanted pit stops during your runs. We all recognize the importance of staying hydrated for optimal running performance, but it’s equally crucial for preventing GI distress while running.
A study found that roughly 80 percent of runners who experienced fluid losses of 4 percent or more of their body weight reported suffering from GI distress issues. This suggests a strong link between dehydration and stomach problems in runners.
Several factors contribute to this connection. Dehydration can slow down gastric emptying, making it harder for your stomach to process food and fluids efficiently. Additionally, exposure to heat, especially during the summer, can exacerbate GI distress issues. When it’s hot, your body redirects more blood to the skin to cool down, which can further stress your digestive system.
Here are some hydration tips to help you combat GI distress:
Stay hydrated throughout the day, not just before your run. Consistently drinking water ensures you start your run well-hydrated.
Don’t wait until you’re thirsty to drink. By the time you feel thirsty, you may already be somewhat dehydrated.
Hydrate when you wake up in the morning, especially if you’re running in the early hours. After a night’s sleep, your body can be dehydrated even if you don’t feel thirsty.
If your run lasts longer than 45 minutes, consider bringing a water bottle and practicing the “one gulp every mile” strategy, even if you don’t feel an immediate need for fluids..
Running long and hard training sessions can increase the likelihood of experiencing GI problems, and this is due to several factors, including dehydration, elevated body temperature, increased blood flow to working muscles, and the mechanical impact of running. Essentially, the nature of running, with its repetitive and high-impact movements, makes runners more prone to GI distress.
The good news is that, similar to how your muscles and cardiovascular system adapt to training, your gastrointestinal system can also become more accustomed to the demands of running. Here’s how you can “train” your stomach to handle food more effectively:
Experiment with different foods and drinks during your training sessions. Pay attention to how your stomach reacts to various options. This experimentation allows you to find what works best for you.
Keep a food journal to track the foods and drinks you consume and their impact on your GI tract. This record will help you identify patterns and pinpoint which items may trigger discomfort.
Try different eating plans to see how they affect your stomach. With time and experimentation, you’ll likely discover a winning formula that minimizes GI distress during your runs.
Give It Time
Be Patient with Your Belly
Your stomach deserves some respect, so don’t rush it! Give it the time it needs to process your food, especially after a big meal. Here’s the lowdown:
Therefore, try to schedule your main meal a comfy two to three hours before your run. This gives your stomach the chance to work its magic without feeling rushed.
Need a Quick Fix?
If patience isn’t your strong suit, consider a light pre-run snack about an hour before your workout. Keep it easy on the tummy, though, so you don’t feel like you’ve swallowed a brick.
Everyone’s digestive system dances to its unique beat. So, get curious and experiment! Try different meal timings and foods to discover what your belly loves best. In the end, it’s all about finding your digestive groove for the long haul.
Keep your Diet Simple
Eating a meal loaded with fiber, fat, protein, or sugar bombs right before a run is like inviting GI distress to the party. No thanks!
Especially on those tough training days, opt for a straightforward diet. Look for these winning traits in your pre-run meal: not too huge, low on fiber, low-fat, a touch of protein, and not drowning in sugar.
If you’re gearing up for a marathon or a lengthy endurance mission, sports drinks can be your best bud. They give you the fuel to keep going. But, a word of caution: avoid those with over 10% carb concentration to dodge tummy troubles. Aim for 5% or less to play it safe.
Acidic foods and drinks can stir up trouble for your tummy. Before your run, dodge stuff like alcohol, super strong coffee, milk, eggs, gluten-heavy grains, nuts, and tomatoes. Instead, roll with low-acid champs like bananas, leafy greens, soy, lentils, and more.
Avoid Caffeine
Caffeine is like rocket fuel for your performance. It revs things up and can make you feel unstoppable on the track.
But caffeine is also a stimulant that can kickstart peristalsis—the fancy term for those gut muscles that push food through your digestive system.
If caffeine isn’t your gut’s best friend, swap it for water. Hydration is always a good idea, and it won’t send your stomach on a rollercoaster ride.
Craving that cup of joe? Have it well before your run. Give your system some time to cozy up with caffeine, so it won’t interrupt your workout.
For those of us who are a tad more prone to GI distress during runs, planning our routes strategically can be a game-changer. Look for routes that have bathrooms along the way. Knowing you have a safe haven for emergency pit stops can provide tremendous peace of mind.
But, sometimes, emergencies strike when you least expect them. That’s where a little pocket-sized preparation comes in handy. Carry wet wipes or toilet paper with you during your runs, just in case a disaster decides to pay a visit.
And here’s a pro tip for extreme cases: consider having an over-the-counter anti-diarrhea medication like Imodium on hand. It’s like your emergency kit for those unexpected GI issues. But remember, don’t make it a habit without your doctor’s approval.
Manage Stress
According to a study, stress, anxiety, and other mental problems can take a toll on your stomach.
Research has linked these psychological problems with your GI tract’s ability to function optimally and adequately.
So it’s not just what you eat and drink before and during a run. What you think matters as well.
Consider incorporating practices like meditation and yoga into your routine. These activities can help you manage your physical, emotional, and intellectual energies, creating a harmonious balance.
Now, let’s talk about race day stress. Competitions can be nerve-wracking, especially if you’re putting immense pressure on yourself. If you’re racing in a new city, try arriving a few days earlier to acclimate to the unfamiliar surroundings.
Listen to Your Body
Ultimately, your body is the best judge of what works for you. But there’s a catch – you need to be ready to listen. Ignoring your body’s signals won’t get you anywhere.
Let’s face it: what you put into your body matters, affecting both your performance and your stomach’s well-being. So, it’s crucial to cultivate body awareness.
Pay attention to how your body feels before, during, and after a run concerning the foods and beverages you’ve consumed.
Maintain a diary to track your experiences. Note the symptoms and document what you ate or drank on days when GI issues reared their ugly head. This way, you can gradually decode your body’s unique language.
When to Consult A Doctor For Runners Stomach
Experiencing gastrointestinal distress as a runner is a common issue, but it’s crucial to recognize that if you frequently encounter a runner’s stomach, it may not be exclusively related to running. Conditions such as celiac disease and irritable bowel syndrome share similar symptoms with a runner’s stomach and can have diverse underlying causes.
In such cases, it’s advisable to seek guidance from a medical professional. They will conduct an assessment of your symptoms to determine whether they are primarily associated with running or if there might be an alternative diagnosis. Additionally, your doctor may recommend procedures like a colonoscopy to rule out any potential underlying issues.
It’s essential to be vigilant and attentive to certain warning signs that could indicate a more severe ailment, including:
Sustained diarrhea lasting more than 24 hours.
Sudden and severe headaches with no apparent cause.
Pronounced heart palpitations.
Presence of mucus or blood in your stool.
Persistent and intractable vomiting or nausea.
Feeling full more rapidly than usual.
Unexplained weight loss.
Experiencing loss of consciousness or fainting episodes.
If you experience any of these symptoms, it is crucial to promptly seek medical evaluation to ensure your health and well-being
GI Distress in Runners – The Conclusion
In conclusion, mitigating the risk of experiencing runners’ stomach requires a proactive approach to your diet, hydration, and training habits. To minimize the likelihood of gastrointestinal distress during your runs, consider the following recommendations:
Be mindful of the foods you consume before running and the day prior, avoiding high-fat and high-fiber foods whenever possible
Allow ample time for digestion by refraining from running immediately after a meal, akin to swimming.
Maintain proper hydration throughout the day, ensuring you carry a water bottle during extended runs, particularly in hot weather conditions.
Engage in experimentation with various foods and beverages, maintaining a training journal to monitor their impact on your stomach.
Provide your body sufficient time to adapt to increased training intensity and volume.
Seek professional guidance from a physician if you have concerns or persistent issues related to gastrointestinal distress during your runs.
By implementing these strategies and staying attuned to your body’s signals, you can work towards a more comfortable and enjoyable running experience, minimizing the risk to runners’ stomach.
As in other professions and other habits such as sports, poker is a discipline that requires a great deal of preparation to reach an optimal level as a professional player. The stars of this mental sport are aware that they need to maintain a healthy life in which both mind and body are in a comfort zone. Only in this way can good results be achieved.
How to take care of mind and body when you are a poker player?
Imagine you are playing at an online video poker on a reputable Australian casino, Joe Fortune. The game goes on longer than you would like, and with the fast-paced dynamic of the game, fatigue and demotivation start to set in. Your back and legs start to ache from the time you’ve been sitting down, even though the graphics are immersive, and the gameplay is straightforward and hassle-free. Sometimes, despite the motivation to keep playing, your body and mind revolt, as you find it hard to concentrate on the task.
Finally, it’s time for the river, and at that moment, the dealer turns over that card that can change the course of the game. Your brain is racing, your shoulders tense up, and adrenaline is pumping.
It is at that moment that you must understand the need to take care of yourself and avoid overloading your mind and body when playing poker so as not to damage your mood.
Here are ways to take care of your mind and body:
Good nutrition
Nutrition is a must if you want to be healthy. Poker players need to motivate their bodies to endure the long sessions of tournaments; for that, the diet is fundamental. Too much will be a problem, and too little will be also a problem.
Fruits, vegetables, and nuts are recommended since they will give the organism energy and mental agility that seems fundamental. But to abuse it is not good either; Players must vary their diet.
Why Physical Activity is Important for Poker Players
Of course, absorbing nutrients will not be the only thing we will consider in poker.
Poker is often associated with unhealthy behaviors: smoky environments, hard liquor in industrial quantities, and unhealthy food. However, with the advent of iGaming platforms, where anyone can open a poker platform and start playing it, there has been a realization that to play at one’s best, it is essential to be clear-headed to know how to self-control.
In competitive tournaments, for example, concentration must be through the roof; one wrong or risky move can lead to elimination in a flash.
As a sport on its right-included in the table by the International Olympic Committee-poker thus needs not only proper eating behaviors but also good mental and physical preparation.
Finally, poker involves many hours sitting in front of a monitor or at a table beside opponents. This makes it essential to do sports to leave behind toxins and elements the body does not need.
The Benefits of Running
Running, in particular, is something many poker players will enjoy. The phenomenon of the ‘runner’s high’ truly replicates the thrill of playing the classic card game – as you run for a long time, a sudden feeling of relaxation steeps in, which will imbue your body with a burst of happiness hormones.
To achieve the effect, you should get more sleep and strive to run longer – a run of two hours tends to produce the euphoric feeling. So, try to pursue lengthy exercises in order to lower your anxiety and reach the limits of your endurance. Besides, experts recommend that you keep the running pace a bit slower than the 10-K race pace, often referred to as tempo pace.
Elimination of vices
Another element is directly connected to both mental and physical health work: vices. Alcohol, tobacco, or added sugars are best left aside. The organism will suffer if we tolerate these things in addition to the efforts involved in playing poker and dedicating oneself professionally to it. Everyone needs to indulge, but with caution and without the indulgence becoming routine.
Try to disconnect
But not only the body needs to lead a good life in poker, but also the head. Disconnecting is a fundamental activity. Many poker players who have their work at home do not manage to have moments in which they do not think about it. That exhausts one’s brain and does not perform at 100% as needed. That’s why it is so important to combine poker with other activities.
Exercise the mind
And since we are focusing on the brain, it is good to perform mental exercises that put it to the test regularly. Specifically, it can be something on the margin that helps the memory, decision-making capacity, and how to support the pressure.
Research demonstrates a strong link between aerobic exercise like running and the enhancement of cognitive functions. This applies to basic tasks like problem-solving and active, short-term memory. Therefore, strive to prioritize running or other endurance-intensive activities to ensure that your mind operates on the maximum level.
Be consistent
Combine mental exercises with constant and daily training because no one is born learned in the process of learning to play poker, and we can always try something new that we were not aware of.
Manage your money properly
Even those who can already win good picks of money must consider the management of their stack, not only in poker as such but also in everyday life.
Define a good strategy
If you will participate in some tournaments, apply a personal strategy according to your goals. The way to be happy with yourself is to set realistic achievements and be able to reach them.
Conclusion
Poker is a mental sport, so most players need to pay more attention to the physical aspect. The truth is that taking care of your body makes a difference in controlling your mood, concentration, energy, and motivation in that tense moment of the game.
Remember that perseverance and hard work are the keys to poker. So, with discernment, calm, and good physical condition, you will be a few steps ahead of others.
Have you ever had more drinks than you should the night before a long run?
Maybe one post-run beer turned into three shots and four cocktails, and before you know it, you’re already drunk and calling for a taxi to get you home.
You know what will happen next—the dreaded hangover in the morning.
So should you run with a hangover? Or simply run another day? That’s what we’re going to tackle in today’s article.
Here’s the truth. Running with a hangover is as fun as scrapping your nails down a chalkboard. Not. Really. Enjoyable. At. All.
In today’s article, I’ll explain whether you should run with a hangover. By the end of the post, you’ll know enough to make a very informed decision.
The Impact Of Alcohol On The Body
Let’s first take a look at the impact of alcohol on your body.
Alcohol is a toxin that your body has to get rid of. Around 10 percent of booze is eliminated through breath, urine, and sweat. The liver does the rest, making it the primary organ in charge of detoxifying alcohol.
Once alcohol reaches your liver, the latter releases enzymes that break it down into ketones at a pace of roughly 0.015 /100mL per hour. This means the liver can process up to one ounce of booze, your standard drink, in one hour.
As you can tell, this process takes time, and the longer the toxin stays in your body, the worse your hangover symptoms will be.
Take in more, and you will overwhelm your system, forcing the extra alcohol to accumulate in the blood and body tissues until it can be processed. This is why having too many drinks can cause a spike in blood alcohol concentration that lasts for several hours.
So Can Running Cure a Hangover?
Again, we need some context. So first things first, what’s a hangover?
A hangover consists of a group of nasty symptoms that can develop after consuming alcohol at a faster rate than your body’s ability to metabolize it. That is not the whole story. Hangovers are also linked to mediocre performance, work conflict, and other troubles.
The rule of thumb is the more booze you consume, the higher the chances of experiencing a hangover the next day.
That said, no universal rule tells us exactly how much alcohol we can safely consume and still avoid a hangover. Everyone is different and processes liquor at a different rate. No suit fits all and all that.
When it comes down to it, the impact of a hangover depends on how your body metabolizes the alcohol (explained before).
When you drink alcohol, the intake triggers various bodily reactions that can worsen a hangover. These include :
Dehydration
Frequent urination
A drop in blood sugar
Irritation of the digestive tract
Expansion of blood vessels
And so much more
Depending on the amount and type of alcohol you consume, your hangover symptoms may include the following;
Dizziness, vertigo, or a sense of the room spinning
Shakiness
Extreme thirst
Muscle aches
Rapid heart rate
Increased blood pressure
Dry mouth and eyes
Mediocre concentration
increased sensitivity to sound and light
Irritability and other mood disturbances
Bad sleep or insomnia
These symptoms, and some more, are triggered by the booze itself and the toxins produced while breaking down the alcohol.
Can Running Help Get Rid of Hangover?
If you’re a runner and have engaged in any form of drinking, you must have already heard exercise might help you “sweat out” a hangover.
But is there any truth to this? Or just another urban myth that keeps popping up everywhere?
The Answer
You cannot sweat out a hangover.
You make it worse by attempting to do so, leading to more detrimental symptoms.
That’s why you should avoid high-intensity exercise when recovering from a hangover.
Let’s explain some of the reasons.
Alcohol and Dehydration
Alcohol is a diuretic. The stuff stimulates your kidneys to expel more urine than it takes in, which causes dehydration. This is to blame for hangover symptoms such as headaches, dry mouth, and nausea.
Once dehydrated, your body will lack the key minerals and electrolytes needed to function optimally.
In a severe hangover, running may worsen your symptoms, especially if you had ingested more than you should the night before and haven’t started rehydrating and refueling yet with plain water and real food.
What’s more?
Running makes you work up a sweat which will make your dehydration even worse.
If you restore your body fluids in time, you may be able to exercise later in the day, but don’t use it as a cure. Being dehydrated will only make you feel worse.
Muscle Strain
Alcohol impacts your physiology, increasing levels of lactate and creatine kinase in your blood—both of which can negatively impact your muscles and other organs. This increases your risk of all types of soreness.
And you don’t want that.
Now that you have the answer for whether you should run or not following a night of drinking let’s look at a few measures to help avoid getting dehydrated or sick while drinking so you can maximize your training program.
Pay Attention
When dealing with hangovers, the best way to prevent them is not to have one in the first place.
Any form of excessive drinking will result in hangovers in most people.
Either avoid drinking or drink moderately. If you decide to drink, choose clear alcohols, such as white wine or vodka, which have fewer contaminants but don’t do to excess.
Don’t Run If You’re Dizzy
This should go without saying, but if you’re still feeling drunk or even a bit tipsy, do not run. When it’s the case, your body might not have finished metabolizing the alcohol.
Instead, drink plenty of water, have a full meal, and wait (or nap). Make it a rule to only exercise when you’re not drunk.
Red flags to pay attention to include:
Increased heart rate
Dizziness or disorientation
Throbbing headache
Hypersensitivity to light
Drink Water
Our body requires a lot of fluids when we run to regulate body temperature and maintain key metabolic processes.
Your cardiovascular and muscular systems also rely on essential electrolytes and minerals to function optimally.
So before you lace up your running shoes, hydrate—otherwise, you’re asking for trouble. Exercising without replacing the fluid and electrolytes drained by alcohol will make you feel worse.
Are you feeling lethargic? Have a sports drink or coconut water to give your body an even bigger dose of minerals and electrolytes, such as sodium and potassium.
What’s more?
Keep track of your hydration levels. If your urine is clear or light yellow, you’re well hydrated. When it’s not the case, it is time to drink more.
Eat Right To Cure The Hangover
Your diet also helps with your hangover.
To soothe the effects of a hangover, eat something rich in carbs, sodium, and potassium.
Some of the best choices include:
Bananas
Whole grain bread with peanut butter
Oatmeal and fruit
And for the record, the theory that greasy foods cure a hangover is nothing but a myth. So save the bacon and eggs for your post-run meal/breakfast.
Train Light
Running more miles than you should—or too hard—when hungover can worsen your symptoms.
Going for a long run or performing a series of intense 400-meter intervals while hungover is probably not a good idea. If you’re still feeling tipsy, intensity can make you feel worse.
Instead, shoot for something light and easy, and short.
20 to 30 minutes is enough to help you get things going and, hopefully, relieve some hangover symptoms, such as fatigue and brain fog.
If you had a quality workout on the schedule, such as intervals or hill work, move it to another day when you feel fresh and ready.
Can Running Help Cure Your Hangover? – Conclusion
The answer to whether to run or not on a hangover hinges on you and the severity of your hangover.
All in all, I’d recommend that you avoid exercising following a night of drinking—or at the very least, keep the intensity very low and pay attention to your body.
But it’s really up to you. I’m only offering suggestions. You call the shots (no pun intended).
Running speed is proportional to cadence and stride length. You need to raise at least one of these parameters to increase speed. In this article, the essay writer who provides essay help writing explains how they influence each other and what other factors you need to consider to increase your running speed safely.
Even in an amateur race, there are always two types of runners. Some run with the frequent shuffling of their feet. Others move with sprawling strides. The former has a higher cadence, but the latter has long strides. Both approaches should have a positive effect on speed. Who should we look up to?
Cadence is one of the quantitative characteristics of running, equal to the frequency of steps per minute. Most often, it’s the number of times both feet touches the ground – about 160-200 steps per minute.
To measure a basic cadence, you run at an average pace, count the number of steps with one foot in 30 seconds, and then multiply this by four.
Length of steps
With a longer stride length, you stay in the air longer, which is a plus. But when you land on an extended straight leg, the load on your joints and tendons is significantly increased compared to landing on a leg with a more relaxed knee. At the same time, even a tiny error in landing can lead to injury.
Long stride running is a particular exercise that helps improve muscle work while pushing off while running.
At the same time, it takes more work to maintain a high pace with long strides. If you drastically increase the stride length, the step frequency will decrease, and the speed gain will not be as significant.
Frequency of steps
You’ve probably heard of the ideal rate of 180 steps per minute. But if you increase your cadence by 20-25 steps per minute at once, there’s a good chance that your HR will jump. This is not good either. Keep your base cadence the same by 5% per week or two.
The “magic” number 180 was derived from an analysis of Olympic running. Amateur-level running does not have to be strictly within this value. A slight deviation is acceptable and depends on anatomical features (leg length, joint mobility) and running experience.
How to run faster
First, it is worth asking yourself the question: whether it is necessary at all. After all, we’re talking about running for health and pleasure. An amateur runner can and should focus more on feeling rather than numbers.
But if you’re not interested in running without increasing your numbers, it’s worth remembering that in addition to cadence and stride length, many factors affect your running speed:
Choosing the right shoes for your foot structure and treadmill surface;
Choosing clothing that wicks away moisture and is appropriate for the weather;
Regular exercise, including cross-training to help strengthen the cortex muscles and develop joint mobility;
Sufficient rest time, traditional massage or sauna;
A good quality warm-up before a run;
Adequate goals and patience.
How to run safer
Unprofessional runners often run at their natural stride rate, which differs from the ideal. Some are more prone to injury, and others less so. A pair of scientific papers investigating the difference between the two were presented in June at the annual meeting of the American College of Sports Medicine.
The first study involved 32 healthy and 93 injured runners. It showed that the average cadence of the runners in the two groups differed slightly: 164 and 161, respectively.
The scientists compared the load on foot, and the injured runners did have a higher gear. However, they could not correlate this parameter with the cadence of healthy and injured runners.
Another study involved 28 amateur runners who were training for a half marathon. In this case, there was a clear correlation between injury and cadence:
8 out of 12 runners with a cadence below 162 were injured, 67%;
5 out of 7 runners with a tempo of 163-168 were impaired – 71%;
only 2 out of 9 runners with a cadence above 169 were injured – 22%.
It is worth noting that this study did not consider the runners’ initial training. During the study, the average cadence of all participants increased from 165 to 173 due to race preparation. It is likely that runners with higher cadence were initially better prepared and were, therefore, less prone to injury.
The research evidence needs to be clarified. Of course, we cannot say that cadence is irrelevant for safe running. However, starting from this parameter alone does not make sense: it is too early to name the ideal number.
At the same time, less contact with the ground with a greater length of steps also does not guarantee less load on the leg.
Good news
With experience, cadence and stride length increase in parallel, and running become more efficient and enjoyable.
Running in long strides is very tiring and, therefore, unsafe. I was immediately comfortable running with a cadence close to 180. But most of the time, I run in the gym on the treadmill – this helps increase my tempo. When I run outside, the steps lengthen, but the speed stays the same as the steps become less frequent. Either way, I always run without too much fatigue.
Looking to prevent and relieve foot pain from running?
Then know that taking care of your running feet is the right thing to do.
Your feet are a key running ally. They endure forces up to three to five times your body weight while running. They also propel you forward. For these reasons—and some more—it’s unsurprising that foot pain plagues many a runner.
That’s not the whole story. The human foot is a complex structure of bones, muscles, joints, ligaments, and fascia. As you can tell, this makes it tricky to figure out the exact culprit behind foot pain. And in some cases, there are more than one culprit.
In today’s post, I’ll share the full guide to treating and preventing foot pain from running.
More specifically, I’ll look into the following;
The common causes of foot pain in runners
The factors that impact foot pain in runners
Why does my foot hurt after I run
Risk factors for foot pain runners
Treating foot pain from running
Preventing foot pain after running
And so much more.
The Foot Anatomy
Your foot is one of the most intricate structures in your body. It is a complex arrangement of 26 bones, 33 joints, and more than a hundred muscles, ligaments, and tends that work in tandem to support your weight, absorbs shock forces, and propel your body forward while walking and running.
And foot injuries can range from the most annoying issues, such as bruised toenails and blisters, to more serious foot conditions in runners, such as stress fractures and Achilles tendonitis. This, as you can tell, can make diagnosing foot pain in runners a bit tricky, given the variety of likely causes.
But as soon as you figure out the culprit behind your foot pain, you can start treating the pain and preventing further damage.
Why Does My Foot Hurt After I Run?
Foot pain is also quite common among runners.
Running and overuse injuries, unfortunately, go hand in hand. Most surveys report that around 40 to 80 percent of runners incur an injury over the cause of one year of training.
Research that looked into the rate of musculoskeletal injuries in runners reported that around 6 to 40 percent of runners experience foot pain from running.
What’s more?
The more experience you have as a runner, the more likely you will come down with foot pain and injury. Studies have suggested that foot injuries often plague more veteran runners than beginner runners, who are often plagued with overuse injuries such as Achilles tendonitis and shin splints.
Get this.
On every foot strike while running, you’re putting three to five of your body weight on your feet, and research reports that runners take around 1,400 steps per mile at an 8-minute mile pace.
That’s a lot of load in one go, so, obviously, foot issues are nagging among runners.
Is It Normal For The Feet To Hurt After Running?
Yes absolutely. Foot pain is a common complaint among both beginner and veteran runners. It’s, in fact, so common that runners may incur foot injuries every year. Most runners would report feeling foot pain during or after going for a run. The pain is often in the arch, heel, side of the foot, bottom, and toes.
Causes of Foot Pain in Runners
Without further ado, here are the most common causes of foot pain in runners.
Plantar Fasciitis
Plantar fasciitis is one of the most common overuse injuries. This condition refers to inflammation and damage to the plantar fascia, which is the fibrous connective tissues that stretch along the foot from the heel bone to the base of the toes.
Plantar fasciitis manifests as pain within the bottom of the foot, anywhere from the arch to the heel. You’re likely feel the pain at its worstin the mornign or just after running.
Causes
Plantar fasciitis strikes when the plantar fascia wears out under stress while running.
Tightness in the foot following long periods of standing or sitting
A stabbing sensation in the arch of the foot
Metatarsalgia
Metatarsalgia, as the name implies, refers to the irritation of the muscles or tissues surrounding any of the five long bones of the foot—known as metatarsals. This area can become inflamed and irritated after running.
This overuse condition feels like a burning or stabbing pain under the toes or in the ball of the foot. Some runners may also feel tingling or numbness in the toes.
Causes
Common culprits that contribute to metatarsalgia include:
Too much running
Ill-fitting shoes
Weak or tight foot muscles
Foot anatomy limitations
Fat Pad Syndrome
Although the condition is often mistaken for plantar fasciitis, fat pad syndrome manifests as pain that centers exclusively around the middle of the heel. The fat pad functions as a cushion to the heel and helps absorb some of the impacts of walking, running, and jumping.
This condition can develop from overuse or strain while running. Common culprits behind fat pad syndrome include:
Inflammation of the fat pad
Bad running gait and form
Running often on hard surfaces
Plantar fasciitis
Symptoms
Common symptoms of fat pads include
Pain in the ball of the foot
Stinging pain in the arch of the foot
Tingling or numbness in the toes
Pain when flexing the foot
Difficulty weight bearing after running long distances
Posterior Compartment
Posterior compartment syndrome is when pressure builds within the muscle compartments. This, in turn, hinders blood flow to the muscles and stops oxygen from reaching the cells and nerves, which can cause damage.
Causes
The pressure from these conditions can be blamed on swelling or bleeding, which can lead to nerve and cell damage if not left ignored. This injury can be either acute or chronic.
Acute posterior compartment syndrome is a serious injury that usually occurs after a severe injury. Seek medical help immediately if you suspect you have acute posterior compartment syndrome.
On the other hand, chronic posterior compartment syndrome doesn’t require immediate medical attention. But it’s usually caused by overuse during running.
Warning signs of posterior compartment syndrome include:
If you feel pain most around your instep or inner heel and arch, you might be dealing with tibialis posterior tendinopathy. The tibialis posterior is a crucial muscle that supports the arch and prevents the foot from rolling and collapsing while running.
You might also feel pain along your inner ankle.
Causes
Common culprits that contribute to the injury include;
Worn-out running shoes
Excessive downhill running
Overpronation
Weak or imbalanced lower leg muscles
Stress Fractures
Stress fractures are some of the most serious running-related overuse injuries. The condition refers to small cracks within a bone or deep bruising of a bone.
More specifically, the most common stress fractures that plague the feet are metatarsal stress fractures. This serious condition causes serious pain in the top of the foot.
Stress fractures occur when the muscles in the foot become fatigued because of overuse or overload, which puts stress on the bone and, eventually, causes a small crack or bruise within the bone.
Though runners are prone to metatarsal stress fractures in any five long bones, the second, third, and fourth metatarsals are the most prone.
The main symptoms of a metatarsal stress fracture are tenderness and pain along the top of the foot that starts as mild nagging pain. This is often only felt during training to excruciating pain that long the top of the foot that refuses to fade away.
You might notice visible swelling and likely discoloration or bruise in the affected area.
Other culprits behind stress fractures include
Overuse
Sudden increases in mileage
Low vitamin D
Insufficient bone density and strength
Bad running technique
How To Prevent & Soothe Foot Pain From Running
Now that you know a little more about the cause of foot pain in runners, let’s dive into how to prevent it.
Run in the Right Shoes
The first step toward happy and healthy runners’ feet is to run in the proper pair of shoes.
Improper shoes can also result in serious injuries like calluses, ankle sprain, knee injuries, and other serious troubles.
In fact, according to research, an improper running shoe is one of the leading causes of running injuries among runners of all levels and training backgrounds.
So get the right shoes, or it’s no deal.
When looking for a new pair, seek the help of a podiatrist.
A few running stores have these shoe-fitting experts on duty, so use them to your advantage.
Just keep in mind that every runner is different.
Some require more support, and others offer less cushioning, so you must find the right pair.
Opt For the Right Socks
Picking the right shoes is just the beginning of the story.
You will also need to run in the proper socks.
An ill-fitting and/or indecent pair of socks is one of the leading root causes of foot pain from running, such as blisters.
The best socks for running are lightweight and made from water-resistant materials that wick away moisture and are breathable so you can prevent the undue friction that usually leads to blisters.
The good news is that socks are cheaper than shoes. This makes trying out various sock brands and sizes possible until you find the ideal pair. Remember that you will have to test out the socks with your running shoes.
I think Wright socks are some of the best brands today.
Soften your Skin
The skin on our feet tends to be thick, bumpy, and dry. In runners, the dry skin can lead to heel fissures, where the dry skin cracks and bleeds, which is baaaad!!
What’s more?
The repetitive impact of running can exacerbate the cracks, making them more prone to infection. To avoid this issue, make sure to soften your skin regularly.
Rub the moisturizer into the skin until your feet start feeling supple and soft.
Furthermore, these creams and anti-chaffing sticks can help you prevent blisters—especially during summertime when the feet get sweatier for longer periods.
So if you suffer from blisters regularly, you MUST apply a moisturizer daily.
Do not only apply the cream on the skin but also outside your socks to reduce unnecessary friction—which is the primary cause of blisters.
There are hundreds of lubricants and moisturizers in the market that you can use.
But I recommend using a silicon-based lubricant for the feet as this also helps fend off moisture which is vital for keeping your footsies blister-free and healthy.
Body Glide and Everstride are some of the best brands out there.
I love them, and the foot cream is now something I’m using consistently.
Your feet tend to overheat and swell after each run.
One thing you can do to reduce the swelling is to put cold therapy to your advantage.
Therefore, immerse your feet—as long as you don’t have vascular troubles—in a bucket with water and ice for at least 15 minutes after a hard run.
If you can’t tolerate the cold, run cold water from a hose over your feet.
Plus, you can raise your legs and use an ice pack to ease the inflammation.
Apply ice on your feet for no more than 15 to 20 minutes, or you will risk frostbite.
Stop the Fungus
Known as athlete’s foot, this painful infection causes itchy pain, redness, and blisters on the toes and soles of the feet.
And it’s painful.
Here is what to do to keep fungus at bay:
Keep your feet fresh and dry as often as possible.
Why? Fungus finds fertile ground in murky, and by keeping your feet clean, you’re reducing your risks.
But this is easier said than done.
We have about 125,000 sweat glands on each foot (more than anywhere else in the body), and each foot produces about four ounces of sweat daily (roughly an eggcup of moisture). Increase your chance of beating this condition by regularly changing your socks and using antiperspirants on your feet.
This will not only prevent the fungus but will also lengthen the lifespan of your socks.
If it’s too late and you have athlete’s foot, then treat it with an over-the-counter fungicide, and take as much rest as needed.
Nail and Foot Care
Long nails can get caught in socks and tear the perfect set you bought.
Also, untrimmed nails lead to the sort of strain that can create blood pooling under the nail, and a long untrimmed toe can cut the neighboring toes, leading to pain.
Keep a keen eye on your nails and trim them regularly. Cut the toenails straight across, and then use a file to smooth out the edges of the nails.
Work your Toes
The foot region is, like your glutes, core, and chest muscles, another “muscle group” that needs strength training.
A lot of running injuries can be linked to weak feet. Weakness in the muscles of the feet results in the limited ability of the foot to move into its correct running position. This, over time, contributes to foot pain during and after running.
In other words, you will have less stability in your running gait, which can hinder performance and lead to injury.
Kick your foot strength up a notch by doing these five excellent exercises. Aim for at least 20 repetitions of each exercise, repeating the exercises for two to three sets a couple of times a week.
Massaging your feet provides instant relief and may also prevent pain down the road.
So how do you go about it?
Simple. Do a bit of self-massage with a tennis ball.
A tennis or a racquetball are some of the best self-massage tools to stretch out those muscles and release any built-up tension and discomfort in your feet, especially in the soles.
This simple massage can reduce the risks of developing running injuries like Plantar Fasciitis, and what the hell; it does feel good to release the discomfort—especially after a long hard run.
Here is how.
While standing or sitting, put the ball under the arch of your foot, then roll it along your arch and apply pressure to any part of your foot, calling for more attention.
Find the hot spot—where it hurts the most—and slowly roll the discomfort away.
It’s that simple.
https://YouTube/bV9E0V0ZeXg
When To See A Doctor
You should consult a doctor immediately if the pain is too much to manage. This is especially the case if you have severe swelling.
You should also make an emergency visit if you notice any evidence of infection, including redness. The inability to bear weight on foot is another red flag.
How to Relieve Foot pain From Running – The Conclusion
There you have it. If you’re looking for a practical guide on how to treat and prevent foot pain in runners, then today’s post has you covered. The rest is just details.
Please feel free to leave your comments and questions in the section below.
If you answer no, you’re about to learn all you need to know about running shoes’ lifespan and how to make sense of it.
Here’s the truth.
Running shoes are an invaluable training asset. They help protect and support your feet throughout the running gait, which, in turn, improves performance and prevents injury.
What’s not to like?
Besides finding a pair of shoes that suit your running style and needs, the next thing you need to do to make the most out of your running kicks is to replace them regularly.
So, how many miles can I get out of running shoes? Then you’re asking the right question.
This is, in fact, a common question among most runners – knowing the exact mileage to run before a pair of running is truly worn out and needs replacement.
I hate to break it to you, but there are no black-or-white answers. There’s no formula. The recommended range can be as slow as 300 miles to over 600 miles, as it all hinges on several variables.
In today’s post, I’m explaining how long running shoes typically last and some warning signs that your shoes are past their time.
Let’s lace up and dig in.
Why Replace Running Shoes?
Run long enough, and your running shoes will wear and tear, especially the midsole.
So what’s the midsole, and why it’s so damn important?
The midsole has a thick layer supporting the feet throughout the running gait cycle.
Often made from foam materials, either Ethylene Vinyl Acetate (EVA), Polyurethane (PU), or a mix of both materials.
Viewed under a microscope, the midsole can be seen as made of hundreds of tiny air pockets that look like a sponge.
On every foot strike, these air pockets compress like a sponge, reacting and absorbing the stress and returning energy to you as you begin your next stride. This is the reason behind the bounce we experience in our shoes while running.
Here’s the truth.
When your footwear no longer provides enough protection and support as before, you’ll feel pain.
The longer you run in worn-out shoes—as in they don’t have the structure and components they were designed with—the higher the risk for something to go wrong—and it eventually does.
That’s why replacing your running shoes regularly is one of the best things you can do to prevent overuse injuries.
Most experts recommend swapping out running shoes every 400 to 500 miles.
If you average 30 miles a week, look for new kicks every four to five months.
But the 500-mile isn’t gospel, even though it works pretty well.
The rule might be too simplistic and doesn’t apply to every runner or every shoe brand.
The exact number depends on many factors, such as running biomechanics (such as foot type and foot-strike pattern), running surfaces, body weight, and the type of running shoe.
Heavy runners who often run on a hard surface may need a new pair at the lower end of the recommendation range, while light runners who stick to
By the same token, if you often stick to a treadmill, you might not need to retire your kicks as soon as you’d if you regularly tackle technical trails.
Here are a few variables that impact your running shoes’ lifespan.
Shoe Construction
The exact mileage limit of running shoes will mainly depend on the way they’re wet-built. That’s why choosing higher quality shoes will ensure you can reach the maximum mileage they can sustain.
The shoes’ materials impact how the lifespan of the shoes. Higher-quality materials are built for durability and endurance. This helps you get more miles from them.
The Surface
Depending on where you run, the bottoms of your running shoes can break down at various rates.
For instance, asphalt or urban sidewalks are much harder on the bottom of the shoes compared to softer surfaces such as grass or dirt paths.
Where you often run can also impact how often you should replace your running shoes. Whether it’s trails, roads, or a treadmill, pay attention to how the various surfaces affect the condition of your shoes.
Your Weight
Another crucial variable that impacts shoe lifespan is your weight. The heavier you’re, the more load you put on the shoes, wearing them down faster.
Your Running Style
Your pronation type can also impact the lifespan of a shoe and how many miles you can squeeze out of them.
For example, if you tend to overpronate, your shoes will likely wear out faster than a neutral runner training the same frequency.
That’s why you should examine your running gait at a running-specialty store or self-assess yourself, then choose cash that suits your style. This helps the shoes last longer and may save pain and injury.
10 Signs You Need To Replace Your Running Shoes
Here’s what you need to pay attention to ensure your running shoes don’t run you into the ground.
1. Check The Tread
Paying attention to the appearance of your running kicks can reveal the early signs that it’s time to replace them.
One pointer is a worn-out outsole.
The outsole is the rubber part that comes in contact with the ground from your heel to the toes, and it’s an essential shoe part as it not only supports your feet but also provides the clearest signs of wear and tear.
Over time, the outsole begins to wear away.
Just like car tires, when they lose tread, the outsole smooths over and starts looking like a bald tire.
Examine any bald spots where the rubbers have worn out or broken away on the outsole.
A little abrasion should be no big deal, but when the tread is completely worn out, and the white midsole is exposed, it’s time to ditch that pair of running shoes.
As I previously stated, the midsole is important because that’s part of the shoes that offers most of the support and cushioning come from.
Log too many miles, and this structure starts to break down and become useless.
Here’s how to check the midsole for wear and tear.
Put one hand inside the shoe, then press your thumb into its center (that’s where the midsole is located).
Get new shoes if you can feel your fingers cramming through the shoe and/or if the midsole feels rigid and hard.
You can also perform a flexibility test.
Hold your shoes with laces up, then bend the toe to the heel.
A shoe that folds easily indicates that it lacks proper support and is no longer suitable for running.
If the shoe feels firm, it’s still providing proper support.
3. Damaged Heel
In most cases, all you need to do when your foot slides up and down your shoe is to tighten the laces. But if doing so didn’t help, it’s a sign of significant wear on the inside of the heel as the shoe begins to fray.
4. Lack of Springiness
Though the outside of your shoes may look great, you may need to replace thyme if the sole has compressed, losing its cushioning and springiness ability.
If you notice unusual pain while running, the wear and tear of your shoes could be the culprit. Of course, it’s not always the case, but nothing has changed about your training and form; the shoes must be checked out.
So if you experience little niggles in places you had none before — especially in the soles, arches, shins, and knees— then it’s time to look at your shoes.
This is especially the case when experiencing pain on both sides— for instance, in both knees.
6. You Can Feel Everything With Every Step
Feeling every stone with every step is a serious sign of wear. Running shoes should provide protection and proper cushioning so that your feet land softly on the ground without feeling stones and rocks.
If you don’t toss the shoes, it will eventually lead to pains, blisters, and soreness.
7. You Can Feel Discomfort And Pain
The second you feel discomfort or pain while running, the chances are your shoes have run their course. Aches are never a good sign, and one of the problems causing this is worn-out cushioning. The pains usually appear right after a run, a solid sign that you need to replace the shoes.
Yes, these symptoms can appear for other reasons, but you must check your shoes once you notice any muscle stiffness, pain, or discomfort. Always pay attention to the alerts coming from your body. The aftermath of a run should leave you happy and accomplished, not extra-tired and with painful feet, ankles, lower back, or shins.
8. You Notice Slipping
It does look like an obvious pointer. Unfortunately, many people decide to ignore it. Slipping while running on a dry surface usually means it’s game over for the shoes.
If you’re an experienced runner, you already know that slipping can happen, but mostly during winter when the temperatures are cold, and there’s ice on the ground. But once you start noticing it on dry surfaces, get ready to splurge on a new pair.
9. Check The Soles
Flip your running shoes to check the soles for damage, especially in the midsole area. People have different running styles, meaning not everyone will wear their shoes equally. They can look great on the outside at first glance, but paying close attention to their appearance is important once you’ve run over 500 kilometers.
The outsole is usually the first part that shows signs of wear, and the midsole follows. Next, check the treads; if they look worn out, you have some shopping.
10. Check For Blisters
Another sign to remember is constant blisters on your feet after running. It can mean that you simply don’t have the right pair of running shoes or that it’s time to retire the one you have.
So, if you suddenly have blisters, especially in the middle part of the sole, unfortunately, time to ditch your old running shoes. With use, the shoes change their shape, end up worn out, and don’t fit your feet how they’re supposed to.
Making Your Shoes Last Longer
Now that you know something about the many things that wear out your shoes, let’s look at what you can do to prolong your footwear’s life. To help keep your shoes going strong, try these tips.
Use them For Running
Using your running shoes while running errands around the house or the supermarket might make you feel comfortable, but it will also speed up the wear and tear of the shoe, and you don’t want that.
Save your running shoes for running, walking shoes for walking, and hiking shoes for hiking. Every shoe is built with a purpose and for a purpose. You’re doing your body and the shoe a big disservice by using the wrong footwear for the wrong activity.
Rotate your shoes
Another trick to help extend your footwear is to have more than two pairs of shoes in rotation. Rotating your shoes may also grant midsoles enough time to decompress and the whole shoe time to dry out.
Get Quality
Make sure you’re using high-quality shoes. Most experts suggest that running shoes have a lifespan of between 300 to 500 miles. I know, that’s a wide range (more on why later, I promise).
Let’s do some math to put that number into perspective. First, assume an average of 400 miles and check how long your shoes will last.
10 miles a week – 40 weeks
20 miles a week – 20 weeks
30 miles a week – 13 weeks
40 miles a week – 10 weeks
50 miles a week – 8 weeks
Take Care Of Your Shoes
Another key tip is to clean and dry your running shoes after each run to prevent bacteria and smells from forming. This is especially the case following a wet or muddy run.
Had to run into water or rain? Then crumble up some newspaper and stuff it inside your shoes for a quick dry. To help deodorize your shoes, use cedar-filled shoe inserts. This helps refresh stinky running shoes.
Conclusion
There you have it.
The above guidelines cover most of what you need to know about how often to replace running shoes.
Remembering to check them for signs of wear from time to time is crucial to prevent injuries and properly protect your body. These shoes don’t last for a lifetime; they eventually hurt your feet, causing blisters, discomfort, pain and even slipping off the ground. To prevent all these moments, make
The rest is just details.
Please feel free to leave your comments and questions in the section below.
For most people, the word bunion conjures images of ugly foot deformities and long-term pain, especially in the running community.
But it doesn’t have to be that way.
As repelling and scary bunions can be, there are a few measures you can take to help you live with them and keep running strong.
In today’s post, I’ll share with you what you need to do to treat and prevent the progression of bunions while running.
More specifically, I’ll dive into the following:
What is a bunion?
How do bunions form?
Can you run with a bunion
What causes bunions in runners
How to soothe bunion pain
How to run safely with bunions
And so much more
Sounds great?
Let’s get started.
What’s The Bunion?
A bunion, also known as Hallux valgus, is a foot deformity that affects the metatarsophalangeal (MTP) joint, primarily on the inside portion of the big toe. In simpler terms, a bunion occurs when the big toe joint shifts out of its normal position, causing the affected toe to protrude or form a noticeable bump.
This condition typically results from ongoing stress and pressure on the metatarsophalangeal joint. Over time, the big toe may move out of alignment, turn inward, and become swollen, leading to the development of a painful bump on the side of the foot.
Because the metatarsophalangeal joint bears a significant portion of the body’s weight during walking and running, bunions can be quite painful, especially when engaging in physical activities like running.
While a bunion may begin as a mild issue, it can worsen over time, potentially becoming a severely debilitating and visually noticeable foot deformity.
Bunions are relatively common, affecting a large percentage of the global population. They are estimated to impact about 25% of individuals aged 18 to 65 and more than one-third of people over the age of 65.
This condition is particularly prevalent among individuals who spend extended periods on their feet, such as waitstaff, nurses, teachers, and many runners.
What Causes Bunions in Runners?
Bunions can develop in runners due to a variety of factors, much like the causes of foot problems in general. Some of the factors and conditions that can contribute to the development of bunions in runners include
Loose Joints and Tendons: Individuals with naturally loose joints and tendons may be more prone to developing bunions as the joints and ligaments around the big toe may not provide adequate support.
Bad Footwear: Wearing shoes that are too tight, narrow, or have a narrow toe box can increase pressure on the big toe joint, potentially leading to the formation of bunions.
Low Arches: Runners with low arches (flat feet) may be at greater risk of developing bunions as the lack of arch support can affect foot mechanics and joint alignment.
Genetics: A family history of bunions can increase an individual’s susceptibility to developing them. Genetic factors can play a significant role in determining foot structure and function
Pregnancy: Pregnancy-related hormonal changes and weight gain can lead to changes in foot mechanics, potentially contributing to bunion development.
Jobs Requiring Long Standing Periods: Occupations that involve prolonged periods of standing or walking, such as teachers, nurses, or cooks, can place continuous stress on the feet and toes, increasing the risk of bunions.
Weak Foot Muscles: Weakness in the muscles that support the arches and toes can affect proper foot mechanics and contribute to bunion formation.
Muscle Imbalances:Muscle imbalances in the feet and lower legs can lead to abnormal foot mechanics, potentially causing bunions over time.
Does Running Cause Bunions?
Running itself doesn’t directly cause bunions to develop, but it can exacerbate existing bunions and contribute to their progression. The development of bunions is primarily influenced by genetic factors and foot structure, as mentioned earlier.
The key points to consider are:
Genetic Predisposition: Bunions often run in families, suggesting a genetic component. If your parents or close relatives have bunions, you may be genetically predisposed to develop them as well.
Foot Structure: Certain foot structures, such as having low arches or flat feet, can increase the risk of bunions. These structural characteristics can be inherited and are not caused by running.
Running Impact: While running itself is not a direct cause of bunions, the repetitive impact and pressure placed on the forefoot and toes during running can aggravate existing bunions. The friction between the bunion and the side of the running shoe can lead to increased pain and discomfort.
Exacerbation: Serious cases of bunions can significantly impact a runner’s ability to continue their training. In some cases, surgical intervention may be necessary to correct the joint deformity.
If it’s not causing you much grief or discomfort, go ahead and keep up your training. Just remember, your choice of shoes can make a world of difference we’ll dive into that soon).
But if that bunion is making a fuss, don’t fret. I’ve got your back with some top-notch precautions to ensure a pain-free run. No need to cut your run short because of those pesky bunions.
Keep scrolling to find out how to keep running comfortably with a bunion.
Do Bunion Correctors Work?
Bunion correctors, such as toe splints or separators, may provide some pain relief and improved comfort for individuals with bunions, but they are not typically considered definitive solution for correcting or eliminating bunions. The effectiveness of bunion correctors can vary from person to person, and research on their long-term impact is limited.
Studies have shown mixed results when it comes to the ability of bunion correctors to realign the big toe or permanently correct bunions. While some individuals may experience reduced pain and discomfort while using these devices, the overall impact on bunion alignment appears to be limited.
It’s important to understand that bunion correctors are often recommended as a conservative, non-surgical option to manage bunion-related symptoms, such as pain and pressure. They may provide temporary relief by promoting better toe alignment and reducing friction between the toes.
However, they are not a guaranteed method for correcting the underlying structural issue causing the bunion.
Treating and Preventing Bunions While Running
Most bunions are permanent unless surgically removed or corrected.
But there are a few steps you can take to make running with bunions more comfortable, even to slow a bunion’s progression.
Tape The Bunion
Taping or padding the affected toe can be a helpful strategy for individuals with bunions who experience discomfort or pain while running. Here’s how you can tape your bunion:
Materials needed:
Medical tape or adhesive padding: You can find these items at most drugstores.
Toe separator (optional): Toe separators can be used in combination with padding for added relief.
Steps:
Prepare your foot: Make sure your foot is clean and dry before applying any tape or padding.
Apply padding: Cut a piece of medical tape or adhesive padding to the appropriate size to cover your bunion. The padding should be soft and cushioned to reduce pressure on the bunion.
Place the padding: Carefully apply the padding over the bunion, ensuring that it covers the bunion’s prominent area. You may need to adjust the positioning to find the most comfortable and protective fit.
Secure the padding: Gently press down on the padding to make sure it adheres to your skin and stays in place.
Consider toe separators (optional): If you have toe separators, you can use them in conjunction with the padding. Toe separators help create space between your toes and reduce friction. Place them between the affected toe and its neighboring toe.
Put on your running shoes: Ensure that your running shoes provide enough space to accommodate the padding and any toe separators comfortably. You should not feel excessive pressure or discomfort when wearing your shoes.
By padding and taping your bunion, you can help reduce the direct pressure and friction on the affected area, which may alleviate pain and discomfort during running. However, it’s important to note that this is a temporary solution and may not address the underlying structural issue causing the bunion.
Strength training not only makes your foot muscles strong but can also protect you against bunions. Now, don’t expect these exercises to magically zap your bunions away – they’re like that stubborn roommate who never moves out.
But they can definitely make your life more comfortable and keep those bunions from getting any fancier.
So, why does this matter?
Well, stronger foot muscles mean better support for your tootsies. And if you’re a runner or just love to strut your stuff, you’ll appreciate the improved mobility in your big toe and less of that nagging discomfort during your daily strolls or jogging sessions.
Now, let’s dive into the muscles you want to target. Think of it as a superhero lineup for your feet:
Adductor Halluces: These little guys help bring your big toe back to center stage.
Flexor Halluces Brevis: These champs keep your big toe flexible and ready for action.
Abductor Halluces: The bodyguards of your big toe, they prevent it from wandering off.
Fibularis Longus: The supporter of your pinky toe, ensuring it doesn’t feel left out.
Tibialis Posterior: The stabilizer – it helps keep your arch from taking a vacation.
Now, for the fun part – the exercises! Here’s your superhero training program:
Single-Leg Calf Raises: Get ready to stand on one leg and give your calf muscles a workout they won’t forget.
Shin Release with a Lacrosse Ball: Roll out those shins to ease tension and improve flexibility.
Toe Extensor Exercise: Train your toes to lift like they’re reaching for the stars
Calf Release with a Lacrosse Ball or Foam Roller: Roll away the stress in your calf muscles with the help of a lacrosse ball or foam roller. Check out this video [link] for guidance.
Big-Toe Adductor Exercise: Get your big toe moving with this exercise that uses a resistance band.
Have The Right Shoes
Finding the right shoes for your running adventures is like finding the perfect sidekick. They need to have your back, especially if you’re dealing with bunions. Trust me, the right shoes can be a game-changer, and the wrong ones? Well, they’re like that villain who just won’t quit.
So, here’s the scoop – head over to a specialty running store pronto. These folks know their stuff and can help you find the perfect-fitting shoes to keep those bunions in check.
Now, let’s talk shoe features to look out for:
Go Wide: Wide-fitting running shoes are your new best friends. They provide your bunions with the space they need to breathe and stretch out. It’s like giving them their own cozy room. You wouldn’t want your big toe feeling cramped, right?
Go Soft: Soft toe boxes are a lifesaver. They help prevent any unwanted rubbing or chaffing on your bunion, especially if it’s feeling tender or has some extra fluid hanging out. Soft is the way to go!
Go Low: Say goodbye to elevated heels! Look for shoes with no heel elevation, also known as ‘zero drop’ shoes. They keep your feet happy and bunion-friendly.
Enough Room: The toe box is where it’s at. Make sure there’s plenty of space for your toes to wiggle and groove without feeling squished. Opt for shoes with minimal stitching and breathable mesh around the bunion area – they won’t cramp your style.
A Flexible Sole: Think of it as giving your feet a little workout. Look for shoes with flexible soles that let your foot muscles do their thing. Rigid soles? No thanks, they’re like that annoying friend who won’t let you dance freely.
Use the Right Knot
You know what they say: it’s all in the details – even when it comes to lacing up your running shoes. Tying them the right way can make a world of difference, especially if you’ve got bunions.
Here’s the trick – focus on loosening up those laces near your toes. This nifty move reduces the pressure on your toes, bunions, and the ball of your foot. It’s like giving your feet some breathing space!
But wait, there’s no need to fret if you’re not sure how to master this lacing technique. I’ve got your back with this handy YouTube tutorial. It’ll walk you through the “Bunion Step-Over” lacing technique, making it a piece of cake
Seek Surgery
When those at-home remedies just aren’t cutting it, and your bunion pain is cramping your running style, it’s time to consider the big guns – surgery.
Now, don’t get too anxious; this isn’t your run-of-the-mill operation. It’s what the experts call a “bunionectomy.” It’s a fancy term, but it gets the job done.
Research has reported over 100 types of surgery can be performed to remove bunions. Common interventions include repositioning ligaments, tendons, and the joint, causing alteration in the angle of the big toe.
The goal? To realign that big toe joint, wave goodbye to the deformity, and restore normal function – all while giving your foot some much-needed relief.
The process is a bit messy. The surgeon delicately opens up that big toe joint and works their magic to reposition the bones.
In some cases, they may need to do a bit more, like trimming bones or securing things in place with metal plates or screws. It’s all in the name of getting your feet back in tip-top shape.
But here’s the pro tip: when you’re on the hunt for a surgeon, make sure you find one who knows the running game inside and out. Bonus points if they’re a runner themselves – that’s when you know you’ve hit the jackpot.
So, if you’re at that point where bunion pain is just too much to bear, don’t hesitate to reach out to a sports podiatrist who can guide you through the process and help you get back to pounding the pavement in no time.
Full Recovery Period
A bunionectomy can put you out of commission for a few days to a few weeks and wearing a surgical boot for roughly a month.
Full recovery from this can take anywhere from 8 to 12 weeks. So, going back to your former running glory should take a while.
This might sound like a long time away from your running shoes.
But it’s a much better option than suffering severe pain on every step you take while running.
Don’t you think so?
During your recovery period, do plenty of low-impact exercises to keep fit and going strong.
Running With Bunions – The Conclusion
Although the above measures seem simple, they can make a big difference. Dealing with bunions while running does not have to be complicated—as long as you know what you’re doing.
You can make some simple changes to how you train that can protect you and prevent the progression of toe deformities.
Please feel free to leave your comments and questions in the section below.
It’s no secret that running with asthma can be tricky.
Many runners with asthma may experience wheezing, coughing, difficulty breathing, or chest tightness during and after running.
That’s why many asthmatic people try to avoid running.
But, in actuality, cardio workouts, like running, may help you improve breathing control and minimize the effects of asthma, research shows.
Today’s article will dive into the benefits and downsides of running with asthma and how to do it the right way.
More specifically, I’ll look into the following:
What is asthma
The benefits of running for people with asthma
The challenges
Can you run with asthma
How to run safely with asthma
And so much more
Sounds great?
Let’s get started.
Note – Just because you cough or have difficulty breathing while running doesn’t mean you have an asthma attack. A host of conditions can mimic asthma, such as vocal cord dysfunction or allergies. Consult your doctor for a full diagnosis. Also, get the green light from your doctor before you start running or make any drastic exercise change.
Exercise-Induced Asthma Explained
Asthma is a respiratory condition known for inflammation, swelling, and narrowing of the airways. Besides the increase in mucus release, these airway issues can cause difficulty breathing, wheezing, coughing, rapid respiration rate, and stubborn respiratory infections.
There are many types of asthma, but in runners (and active people in general), the most common one is what’s known as exercise-induced bronchoconstriction, or EIB for short. As the name implies, this condition is triggered by exercise—running is no exception.
EIB causes wheezing, shortness of breath, coughing, and other symptoms during or after exercise, triggered by narrowing airways.
What’s more?
It’s possible to be diagnosed with EIB without a diagnosis of asthma.
A survey shows that roughly 10 percent of people with asthma symptoms only during exercise don’t have a history of the condition.
What Happens When you Run With Asthma?
Since running is a form of cardiovascular exercise, logging the miles with asthma can be chilling. Any narrowing of the airways may restrict breathing, making it harder to deliver enough oxygen to your heart and work muscles.
Over 90 percent of people with asthma suffer from asthma symptoms during or after exercise. Even if you don’t have chronic asthma, you can still develop exercise-induced asthma. Surveys show that around 10 percent of asthma-free people may experience exercise-induced asthma.
If you have asthma, your body reacts by narrowing the airways, which is known as bronchoconstriction. This causes wheezing, tightness in the chest, and shortness of breath as your oxygen levels plummet. Over 90 percent of people with asthma suffer from exercise-induced bronchoconstriction.
This can be a frightening experience whether you’re dealing with exercise-induced asthma or it’s triggered by pollution.
What’s more?
Asthma symptoms can come and go, and specific triggers, such as cold air, smoke, dust, mold, and pet danders, can cause flare-ups (often out of nowhere). In addition, the ebb-and-flow nature of the conditions makes managing it a little more challenging.
What’s more?
Exercise-induced asthma is common among top athletes, including Olympic athletes and professional hockey players.
Factors that may increase the risk of exercise-induced asthma include:
Dry air
Cold air
Air pollution
Long-distance running
Chlorine in swimming pools
Common Asthma Symptoms in Runners
Common symptoms of EIB may begin during or soon after running, lasting for an hour or longer if left untreated.
The symptoms may appear five to ten minutes after exercise ends and often go away within an hour of rest.
Some of these include:
Wheezing
Coughing
Shortness of breath
Fatigue during running
Tightness in the chest
Mediocre athletic performance
Can You Run With Asthma?
Of course, you can – as long as you take the right measures since exercise generally may worsen asthma symptoms for some people.
Here’s the truth. Running DOES improve lung function, but it often doesn’t feel that way when you’re coming down with an asthma attack and/or when you first start.
Of course, running may not boost your lung capacity since your body size primarily determines it. But, according to research, logging the miles regularly can help your lungs perform better.
With proper care and medication, you can reach your full running potential. However, remember that you might need to take even more measures during winter since cold air can trigger asthma attacks (more on this later.
Jogging outdoors. Young man and woman running at park
Can You Run a Marathon With Asthma?
And the answer is yes, of course, you can.
Don’t take my word for it. The legendary marathoner Paula Radcliff had asthma throughout her career.
And she’s not the exception. Surveys have shown that over 700 athletes that completed the 2012 London Olympics had confirmed asthma. Yet, the same athletes were twice as likely to gain a medal than their asthma-free rivals.
Again, don’t get me wrong, though. Training for a marathon while having asthma isn’t going to be easy. The more severe asthma you have, the harder it will be.
But don’t let that stand in the way of your marathon goals. Instead, approach it the same way you approach any other injury – Devise an action plan and learn how to stay consistent.
Is Running Good For Asthma?
Running with asthma can certainly has its cons, but there are a lot of benefits to gain if you choose to log the miles.
This may shock many people, but research found that running is good for people with asthma. The impact of running and exercise on asthma has been examined for a while and is widely recommended by health and medical experts.
In addition to the well-known benefits of running, such as improving endurance, increasing strength, losing weight, reducing stress, and building bone density, hitting the pavement can also help you manage asthma symptoms in the following ways:
Yes, that’s right. Running can be an ally when it comes to dealing with asthma.
Again, don’t take my word for it.
Research examining the effect of endurance running for five weeks on an adult with mild asthma reported that endurance running could boost the aerobic fitness of adults with asthma. The researchers also suggested that it also limits the severity of exercise-induced asthma.
Another review of 11 studies with over 500 subjects with asthma concluded that aerobic exercise, such as running, improved overall asthma control in most of the subjects. This improves asthma control and limits the rate and severity of asthma attacks.
Improved Lung Function
I hate to state the obvious, but weak lung function indicates asthma.
Here’s the good news. Research has found that sticking to a consistent exercise routine can improve lung function and slow down the age-related decline in lung function in asthmatic people.
For example, this study has demonstrated that high-intensity exercise improved lung function while slowing down the decline in adults with mild or moderate asthma.
Improved Oxygen Uptake
Running is a cardiovascular exercise per excellence. Hence it improves the oxygen delivery capacity of your lungs. Again, a study has found that improved oxygen capacity can make breathing much easier, especially when it comes to improving lung strength and function. As you can tell, this can lead to oxygen uptake increases.
The more efficient your oxygen uptake, the less effort it takes you to breathe.
Reduce Airway Inflammation
Airway inflammation is one of the main signs of asthma, resulting in wheezing, coughing, and shortness of breath. So anything that helps soothe inflammation in the airways can help reduce asthma symptoms, especially when they’re triggered by airway inflammation.
Guess what’s good for this? Of course, exercise.
Again, don’t take my word for it. Research has found that three-month aerobic exercise plans reduced airway inflammation markers in asthma patients.
How To Run With Asthma
If you’re serious about running regularly with asthma, paying attention to your satsuma is key. Then, you can take a few measures to ensure your training is safe and comfortable.
Without further ado, here are a few measures to help you make the most of your runs when you have asthma.
Have A Running With Asthma Action Plan
Failing to plan is planning to fail. This is a true statement whether you’re trying to make a 6-figure income or planning to run with asthma.
A good asthma action plan should include preventive measures to manage asthma symptoms and limit flare-ups. In most cases, it should contain more than a few strategies for running with asthma to feel more confident in your ability to train safely and comfortably.
When you create an effective asthma plan, you’ll have the strategies you need for running with asthma which will improve your confidence to have effective and safe training.
For the most effective plan, consult your doctor and know your options. For example, they might prescribe a daily inhaler to reduce risk by soothing airway irritation.
The plan should help you manage your EIB symptoms.
What’s more?
Your doctor might also suggest you take a rescue inhaler around 10 to 15 minutes before
Warm-up
I cannot emphasize the importance of proper warm-ups while running. This is especially the case if you’re running with asthma.
A good warm-up prevents injury and ensures good performance. It could also keep your asthma at bay by preparing your lungs for the hard work ahead. By easing into your runs, you’ll give your airways and lungs enough time to handle the hard work to come. Otherwise, you might risk a flare-up, and you don’t want that.
Always begin by jogging slowly for five minutes, then perform a set of dynamic stretches quickly and continuously.
Think lunges, inchworms leg swings, butt kicks, etc., then do a few short, hard pick-ups—or bursts of speed running at a controlled pace.
Carry Your Inhaler
Have your rescue inhaler with you while out running. And this is the case whether it’s something you tend to use often or not. The moment you start experiencing symptoms while running, use it right away. No more dilly dally.
Find The Right Time
If you’ve known asthma triggers, such as smog or pollen, figure out when to run outside.
Pollen is often higher in the early morning, whereas smog is usually problematic later in the day.
As a rule, avoid running or only go for a short run on days when pollen counts are elevated.
Check Pollen Counts
Is Pollen a trigger for you? Then make sure to be careful during the spring when the pollen count is high since pollen causes cause bronchial spasms and airway irritation that can lead to flare-ups.
I hate to sound like a broken record, but you always have the option of moving your runs indoors on days when the pollen count is high.
Know Your Limits
The key to avoiding asthma attacks while running is to start slowly and pay attention to how fast and far you can go.
Don’t push your body too far—or you’ll regret it later.
So how do you keep things under control?
Measure your training intensity using the talk test.
You’re likely okay if you can keep a conversation going while running.
If your breathing becomes restricted or you start to feel faint or dizzy, ease back and rest until your breathing is back to normal. I’d recommend that you rely on effort instead of pace or mileage to guide your runs.
Pay attention to your breathing and notice any signs of an asthma attack, such as flushed skin, faster breathing, excessive sweating, wheezing, coughing, or chest tightness.
If you feel any of these, slow down or stop and take your rescue inhaler. It’s always better to be safe than sorry.
Choose The Right Weather and Season
In general, it’s best run in humid and warm conditions.
Pay attention during spring and fall.
Some of you might have pollen or grass sensitivity that triggers asthma.
If you have to run outside in the cold, put on a scarf or facemask to cover your mouth and nose— this helps warm the air up before it reaches your lungs, preventing it from irritating your airways.
Or, jump on the treadmill—indoor running is less like to induce an asthma attack.
Check Air Quality
Pollution is a common cause of asthma symptoms.
I recommend using an app like AirNow.gov and checking the air quality before heading out for a run. Keep it short or very easy if it’s yellow. I recommend skipping your outdoor run and training indoors if the air quality is orange or red. It’s not worth it.
For the best air conditioning, I’d recommend running after it rains. You should also try running on trails to avoid pollution from cars and industrial zones.
Cover Your Face
As I hate stated earlier, even if you don’t have asthma, you might cough while running in cold temperatures. The reason is simple. Breathing in cold and dry air can irritate your airways, which is a trigger for bronchospasm.
For this reason, I’d recommend covering your mouth and nose while running, so the “warmed” air you exhale helps moisten the air you inhale. Avoid a bandana or face cover made from cotton, which can freeze in cold and wet conditions.
Your best options are a fleece balaclava or neck gaiters.
Take Your Meds
Take your allergy medication roughly 4 hours before running. Some research suggests that taking too close to running time may impair your breathing, and you don’t want that.
Asthma medication used before working out can control and mitigate exercise-induced asthma symptoms, especially short-acting beta-2 asthma medication, such as albuterol.
Even if you only use it once in a blue moon, it’s better to safe than sorry. Consult your doctor if you have persistent side effects from medication, such as palpitations or tremors, before you start logging miles.
Pay Attention to Your Body
If your lungs are acting up, slow down or stop running altogether.
You may experience wheezing, chest tightness, shortness of breath, or coughing.
Next, get your rescue inhaler and follow your asthma treatment plan.
Start running again once your symptoms subside by walking slowly or even walking.
Running through the symptoms only makes things worst.
When to See A Doctor
If you’re dealing with asthma, it’s key to consult your doctor before starting a running plan. They can work with you to make the right training and treatment plan. This helps that running is safe.
What’s more?
Remember that various health conditions may mimic asthma and cause similar symptoms, making getting a thorough and accurate diagnosis important.
Running with Asthma – The Conclusion
Ultimately having asthma shouldn’t stop you from pursuing your running goals and living a healthy lifestyle.
And, in some cases, running with asthma can help your symptoms
By taking the right asthma measures during and after your runs, you can safely and comfortably keep running and doing this sport to meet your training goals.
Aqua jogging is a fantastic cross-training, rehabilitation, and conditioning workout for runners, and it’s getting more popular among elite athletes.
It’s also pretty simple. You strap a floatation device around your middle, head into the deep end of a swimming pool, and simulate the running movement by treading water. The rest is just details.
So what’s the most effective aqua jogging method? Should you only cross-train when inured? How to make the most out of aqua jogging? That’s where this post comes in handy.
In today’s article, we’ll explore some benefits of running in deep water and how to add it to your workout routine.
More specifically, I’ll cover:
What is aqua jogging
What’s the science behind aqua jogging
How to use aqua jogging to supplement your road miles
What is the proper aqua-jogging form
Aqua jogging workouts to try
Who should and should not do aqua jogging
What is required aqua jogging gear
The pros and cons of aqua jogging
How to increase aqua jogging efficiency
And so much more.
Sounds great?
Let’s get started
What is Aqua Jogging?
Aqua jogging has gathered a lot of steam over the past few years. However, unlike using an elliptical machine or cycling, aqua jogging is quite similar to running on land—at least regarding the range of motion and muscle engagement.
Also known as deep water running, aqua jogging simply runs while in water but without touching the pool bottom. It involves using a floatation device and then moving your arms and legs in a running motion in the deep end of the pool and practically removes any jarring effect of running.
Aqua jogging is a powerful crossbreed of running and swimming that is gentle on your joints and muscles. Still, it can help keep or even boost your cardiovascular endurance and improve your running technique (we’ll dive into the benefits later on).
It simply simulates the running movement but with the assistance of water in the pool. You put on a flotation device around your midsection, jump into the deep end of the pool and move your arms and legs in a running motion.
It’s the ideal form of cross-training for runners since it mimics virtually the same running movements and employs the same muscles as running.
Your goal is to avoid touching the bottom or the sides. Instead, you move around the pool at a slow and steady pace. Buoyancy device is designed to keep you balanced and upright in the water so you can focus on aqua jogging.
Don’t have a belt? Then you can run laps in the shallow waters of the pool. Aqua running is most effective in deep water, though some specific exercises can also be performed in shallow water.
Who Should Try Aqua Jogging
From the looks of it, virtually all runners can reap some benefits from aqua jogging, but if you fall into any of the following groups, aqua jogging will be so much more beneficial if you:
Are nursing or recovering from an injury and you need to maintain your fitness
Have tight tips or are prone to injury
Spend long hours in a seated position
Don’t normally cross-train, train
Have arthritis since the pressure of the water can help soothe the pain
Are overweight and dealing with issues with joint pain
Have access to a pool and love to be in the water
Is Aqua Jogging Good For Runners
Of course, it is. Let me explain why.
Here’s the truth. Running is a cardiovascular exercise per excellence. But it has a huge downside – it’s also hard on your body. Surveys show that most runners will get injured at one time or the other during one year of running.
Yes, overuse injuries are that rampant, and for the serious runner, there is no bulletproof way to sidestep this nagging issue.
Aqua jogging enters the picture. Initially designed as a fix for injured and recovering athletes, aqua jogging is a fantastic tool for runners nursing an injury.
Since you’re performing similar movements to running underwater, aqua jogging isn’t hard to learn.
The Benefits Of Aqua Jogging For Runners
When done correctly, aqua jogging offers a lot of benefits to runners.
By adding aqua jogging to your running plan, you’ll boost your cardio power, improve form and build muscular strength—all while limiting the wear and tear on your muscles and joints.
Here are a few.
Maintaining Fitness Through Injury
Aqua jogging is often used to maintain cardiovascular conditioning and help recover after an injury. The water resistance, the free range of motion, and the minimum impact on bones and joints allow you to exercise pain-free without risking further injury.
Of course, don’t take my word for it.
The research examined a group of ten well-trained runners who exercised exclusively with deep water running for a month and compared 5K race performance pre-deep water and post-deep water running.
The conclusion?
The researchers reported no statistical difference in 5K time or other metrics for performance, such as lactate threshold and submaximal oxygen consumption.
In English, please. This means aqua jogging can help you maintain running fitness for up to a month, even if you’re well-trained.
In another experiment, the researchers monitored the impact of aqua jogging over six weeks. During the study, 16 subjects were divided into two groups:
Group I did aqua jogging sessions
Group II ran on land.
Opting for the same training durations and intensities, the researchers reported no statistical difference in performance markers such as blood lactate, maximal blood glucose, and body composition between the two groups.
Helps With Recovery
Looking for a tool to help you with recovery? Look no further than aqua jogging.
Water running is the go-to option for injured runners as it allows them to run without pain or risk making an injury associated with hitting the pavement worse. It gives you that running-related workout without making your injury worse. It can even speed up your recovery time.
Again don’t take my word for it.
This research has reported that aqua jogging can be employed as a recovery tool to speed up the repair of damaged muscles after hard training. Another research has also reported that aqua jogging g while rehabbing an injury can help maintain optimal shape
So what does this mean?
This means that aqua jogging is a super useful recovery tool and the ideal cross-training method for injured runners.
Research has reported that running in deep water may burn more calories than on land, so if you’re looking to maintain a healthy body weight while on a running sabbatical, aqua jogging should help.
But how many calories aqua jogging burns is tricky. The average calorie burn for a 30-minute aqua jog may hover around 200 to 250 calories. But that’s exactly what is average. So you never know for sure.
Improved Muscle Strength
Running through water is more challenging than running on land. Since water is denser than air, your movements in the water are met with greater resistance than it is used to. Moving in water has around 12 times the resistance of air.
This, in turn, helps build strength in often neglected areas in runners, such as the hip flexors and arms/shoulders.
Aqua jogging also forces you to keep an upright posture which is a great strengthener for your core muscles.
Intense But Gentle
Aqua jogging offers a great workout that’s also gentle on your body. If you’re looking to reap the benefits of regular exercise but can’t join in because of injury or chronic conditions, aqua jogging is the ideal choice for low-impact aerobic exercise.
All runners, beginner and elite alike, can benefit from jogging in the deep water.
Build Proper Technique
Aqua jogging isn’t just for injuries. One of its main benefits is simulating land running techniques. Like when you run on land, aqua running calls for a strong and upright posture.
That’s why deep-water running is a fantastic way to improve your running technique without increasing the pounding on your muscles and joints. In other words, it allows you to focus on refining your technique in a safe, low-impact setting.
What’s more?
Aqua jogging helps improve running form because the resistance of the water makes it harder to swing your arms.
Keep your legs moving and leaning forward (more on aqua jogging form later).
Cross-Training
By simulating land-based runs, intervals, tempo, or fartlek, you’ll reap the same benefits without adding stress to your running muscles and joints. Water running is also a safe and effective alternative to running on land on hot or cold days.
Improved Balance
Running in deep water improves coordination and balance by building strength in your supportive muscles and enhancing your agility skills in the comfort of a warm swimming pool.
The Downsides of Aqua Jogging
There’s no such thing as the perfect exercise. ALL workout routines come with downsides. And aqua jogging is no exception.
The main downside of aqua jogging is that you won’t be able to get your heart as elevated as when running on land.
What’s more?
Thanks to the water resistance, you likely will feel sore when you first begin aqua jogging.
What’s more?
Depending on where you live, you might have trouble finding a proper to practice in. This may make sticking a regular aqua jogging routine tricky.
How to Get Started With Aqua Jogging
Now that you know more about the benefits of aqua jogging for both injured and injury-free runners, it’s time to jump in the pool.
The Gear You Need For Aqua Jogging
Aqua jogging requires little gear.
As a runner, you’ll want an active swimsuit, goggles, and—most importantly—a flotation belt.
The Floating Device
A good running floatation belt should help put you into a forward as if running on land. So, getting a floatation belt is key if you’re trying to focus on your form.
Some pools may have this equipment, usually near the kickboards and pull buoys. Just whatever you choose, pick a comfortable belt that does cause any rubbing or blisters on your body like some of the belts at the pool.
I’d recommend all aqua jogging beginners to use a belt as it helps keep you torose above the water—otherwise, you’ll be spending too much energy trying to stay afloat, which is not ideal.
Once your technique improves, you can run in deep water without help.
As a rule, make sure the pool end in which you train is deep enough so your feet won’t reach the bottom when you run. In addition, having the right posture is crucial to effective aqua jogging. You’ll want to stay completely upright—with your feet directly under your shoulders.
To warm up, start treading water on the spot for 5 to 10 minutes, driving your arms and legs in a running motion, and using good form
Aquatic Shoes
One additional gear to consider is a pair of aquatic shoes. These may allow you to achieve better cardiovascular intensity when compared to skimping and running barefoot in deep water.
Most aquatic shoes are designed with purposefully placed fins and vents that make it easy to increase your heart rate and keep there, which might be one of the most frustrating aspects of deep aqua jogging.
Some of these shoes are also designed with detachable cushioned insole for better comfort and arch support for stability. The shoes also feature drainage ports for fast drying.
What’s more?
A pair of aquatic shoes will help you against slips and falls. As you might already know, the smooth pool floor of shallow water makes the stage for the ideal slip-n-slide surface to glide over.
Start Slow
Take it slow if this is your first time trying aqua jogging or you haven’t been in the water for a while.
I’d recommend spending a few days getting used to the feeling of water and swimming with gentle strokes and kicks until you feel comfortable. I’m not implying that you should become a pro swimmer before you start aqua jogging, but some familiarity with the water should help
Aqua Jogging Form
Using proper form is key to getting the most from every workout. As a rule, try to mimic your natural running style.
Here are a few hints:
Bring your knees toward your chest and go through your full range of motion the same way you’d on land but in a more exaggerated manner.
While keeping your fists closed, pump your arms vigorously.
Keep your body straight and avoid leaning forward too much, which is somewhat different than your typical running posture.
Perform higher knee lifts and a more compact back kick than running on land.
Find a focal point at eye level ahead of you to keep your head level. Avoid wobbling your shoulder.
Strive to establish an efficient, smooth-running form without any excessive movement.
Keep your posture close to perpendicular to the surface of the pool. Imagine you have a cord through your center, pulling you up.
Just as you’d when pounding the pavement, run tall with your body straight and pay attention to upper body rotation. Imagine yourself running around an athletic track or along a beautiful trail. Don’t let your hands move past your aqua running belt and come up to roughly chest height.
Keep your core engaged and shoulders locked in place, pointing down the pool.Don’t cheat. Avoid paddling with your hands. Keep driving your arms back and forth rather than across your body.
Keep your fists loosely closed, and let your legs carry you forward.
Avoid holding on to the side of the pool when recovering. Instead, keep your legs moving as if you’re treading water, and breathe deep.
Aqua Jogging Without A Belt
Planning to try aqua jogging without a flotation belt? Then know it can be done. But it’s going to be harder and more energy-consuming than using a belt since you have to work hard to stay upright.
Using a flotation device helps make aqua jogging easier and can shift your center of buoyancy, forcing you to change your running position. But, with no belt, your lungs become the center of your buoyancy, forcing you to engage your core muscles to stay upright. But, of course, this also works at your core.
The thing is. A flotation belt helps with form, and when you’re using it, you’ll get to focus on moving fast, increasing your heart rate, and getting a good session. On the other hand, having no belt will make the workout much more challenging as you’ll work harder to keep your head out of the water.
To keep your head above water while aqua jogging with no belt, do the following:
Move your legs back at a wider angle than when running on the road
Perform fast leg turning
Push down your feet at the bottom of the stride
Keep taking deep breaths
Engage your core
Like swimming for the first time, with little practice, you’ll get much better and get a good workout without the belt. After that, it’s just a matter of practice and patience.
Warming Up For Aqua Jogging
Warm up for your workout by doing a few minutes of easy pool running, just like you’d do easy running on dry land. Your warm-up doesn’t have to be complicated. Keep your heart rate at around 60 to 70 percent of your max.
A Beginner Aqua Jogging Workout To try
Aqua running workouts can recreate and mimic the time-based interval format of the typical running program.
Here’s a beginner aqua running routine.
10-minute dynamic warm-up, followed by:
Three minutes of medium tempo effort—80 percent of max power.
One minute of running hard at your maximum speed.
2-minute rest.
Repeat four times.
5-minute cooldown.
The Pyramid Aqua Jogging Workout
10-minute easy warm-up, followed by:
One Minute hard – 30 seconds easy
Two Minutes hard – 30 seconds easy
Three Minutes hard – 30 seconds easy
Four Minutes hard – 30 seconds easy
Four Minutes hard – 30 seconds easy
Three Minutes hard – 30 seconds easy
Two Minutes hard – 30 seconds easy
One Minute hard – 30 seconds easy
10 minutes easy cool down.
The Aqua Jogging Fartlek Workout
10 minutes easy warm-up, followed by:
One minute sprint at your maximum heart rate. This is an all-out effort.
One minute medium jog at around 80 to 90 percent max. This should feel like a tempo effort.
30-second recovery jog.
30-second medium effort.
One minute all-out effort
One-minute recovery jog
Repeat the tempo, sprint, and recovery efforts at random intervals for at least 15 to 20 minutes.
10-minute easy cool down.
Aqua Jogging For Runners – The Conclusion
I won’t lie to you and pretend that aqua jogging is nothing but a walk in the park.
It isn’t.
Running in deep water is numbingly boring and requires much more physical and mental effort than running on dry land.
There’s no scenery to enjoy while doing this.
Plus, you’re moving forward really, really slow.
But, as you can see in today’s post, it’s worth the effort.
The benefits of aqua jogging are too good to pass on.
Please feel free to leave your comments and questions in the section below.
