The world of sports is a competitive and ever-changing industry. Many specialists work in various roles to support athletes and people in that field. For anyone interested in a career in sports that are both challenging and healthy, we teamed up with experts from job aggregator Jooble to look at some of the available jobs. From coaching to race organization to becoming an online personal trainer, there are plenty of career opportunities available in this growing industry. Here are ten positions in the field of running that you should consider.

1. Athletic Trainer

Main duties: Athletic trainers work with athletes to help prevent and treat muscle and bone sports-related injuries and disorders. They conduct workshops for coaches and organize sports medicine educational programs. Many athletic trainers work in academic environments such as schools and colleges. Some are also involved in research to improve treatment methods and injury prevention.

Skills needed:

• Good communication skills;
• A knowledge of their specialist sport;
• A degree from an accredited athletic training education program.

2. Track & field coach

Main duties: The job of the track and field coach is to train athletes for competition in track events. They also develop training programs, provide athletes feedback, and oversee track meets. Besides that, traveling with their teams to away events is like an added bonus for a coach.

How to become a track and field coach

• The best way to develop your coaching knowledge is to participate in the sport;
• Study the sport and gain as much knowledge about it as possible;
• Show that you can add value;
• Start as a volunteer coach to gain experience and build your reputation.

3. Sports physical therapist

Main duties: Sports physical therapists help athletes recover from sports-related injuries that limit their ability to perform at their peak.  They develop personalized treatment plans and provide support to help athletes return to fitness as quickly as possible. Some physical therapists also work closely with teams to develop injury prevention programs, improve workout routines, and avoid sports-related injuries.

Skills needed:

• Good interpersonal skills;
• Physical fitness;
• Good communication style;
• A master’s degree in physical therapy;
• A physical therapy certification.

4. Exercise Physiologist

Main duties: Exercise physiologists provide scientific support to athletes. They work with athletes and teams to help improve their physical performance and conditioning by monitoring how their bodies respond to physical exertion and improving the athlete’s performance by using scientific methods. They also manage chronic sports injuries.

Skills needed:

• Good communication skills;
• People skills;
• Empathy;
• A bachelor’s degree in physical education;
• A master’s degree or doctorate in exercise physiology;
• Certification from the American College of Sports Medicine (ACSM).

5. Personal trainer

Main duties: Personal trainers design fitness programs to help both professional and amateur athletes reach their fitness goals in general fitness training. They also motivate and encourage their clients to stay on track and achieve their goals. Personal trainers help their clients to exercise correctly by designing customized workout routines. They also devise nutrition programs.

Skills needed:

• Good communication skills;
• Interpersonal skills;
• A fitness certificate or degree;
• Certification by a professional organization such as the National Strength and Conditioning Association or the American Council on Exercise.

6. Sports Psychologist

Main duties: Sports psychologists help professional and amateur athletes improve their performance by teaching them mental techniques, for example, how to remain calm under pressure, how to attain their goals, and how to handle disappointment. They also work with coaches to help them create winning strategies and game plans.

Skills needed:

• Strong interpersonal skills;
• Observational skills;
• Analytical skills;
• Empathy;
• Emotional Intelligence;
• A degree in psychology;
• You will also need to complete a professional internship and pass a professional certification exam.

7. Sports Dietitian

Main duties: Sports dietitians develop eating strategies for athletes to promote optimum fitness and health to reach their peak performance. Sports dietitians also provide a dietary plan to help athletes recover after sports injuries and make healthy choices about their food.

Skills needed:

• Self-motivated and the ability to work independently;
• Organizational skills;
• A degree in nutrition;
• You will also need to complete a professional internship and pass a certification exam.

8. Sports Agent

Main duties: A sports agent’s primary job is negotiating contracts for athletes and negotiating endorsement deals for their clients with corporate sponsors. They also provide guidance on financial planning and career development and manage marketing and promotion. Sports agents also actively scout and recruit new talent.

Skills needed:

• Keen negotiating skills;
• Expert knowledge of their clients’ sports;
• Networking skills;
• Sales ability;
• A degree in business ;
• The specialist knowledge of the sports industry.

9. Sports Facility Manager

Main duties: Sports facility managers are responsible for the day-to-day operations, management, and supervision of sports facilities such as stadiums, arenas, or gyms, including the structures and grounds. They oversee the maintenance of the facility and ensure that it is up to code. They also plan sporting events and may also be involved in planning sports facilities, including the leasing of facilities or the refurbishment or construction of a facility.

Skills needed:

• Management skills;
• Attention to detail – ensuring the facility is clean, safe, and functional for public use;
• A good understanding of budgets and financial forecasts.
• A degree in business;
• Experience working in the sporting industry.

10. Sports Marketing Specialist

Main duties: Sports marketing specialists develop marketing and promotional plans for sporting events, teams, and products. They also oversee advertising and public relations campaigns for their clients. Marketing specialists promote sporting events and sports teams as well as products sold in retail stores or at sporting arenas. They also secure sponsorship for sporting events or their teams.

Skills needed:

• Writing and Communication skills;
• A degree in marketing or a related field;
• Experience working in the sports industry.

Conclusion

Whether you’re interested in working with athletes to help them improve their performance or you’re more interested in the business side of things, as can be seen, there are a variety of jobs in the athletics industry. Each has its own set of duties and responsibilities, catering to the interests and ambitions of anyone who wants to make a successful career in the challenging world of sports.

What if I told you that there’s a new fitness trend that has it possible to get fit and take care of the environment at the same time?

It does exist, and it’s known as plogging. Hordes of runners around the globe are picking up litter while out logging the miles.

Started in Sweden, this amazing fitness trend has crossed the borders, gaining popularity among fitness nuts and environmentalists alike.

So what is plogging, and why should you care?

That’s where this article comes in handy.

In today’s article, I’ll be delving deep into the art and practice of plogging.

More specifically, I’ll look into:

• What is plogging
• The benefits of plogging
• How plogging got started
• How to start plogging
• How to stay safe while plogging
• And so much more

Sounds great?

Let’s get started.

What is Plogging?

Plogging is one of the recent fitness trends sweeping the streets—both literally and figuratively.

Plogging is a craze that first began in Sweden. The movement was started by Erik Ahlstrom in 2016, then it has since spread to other parts of the globe, mainly via social media.

The term plogging combines the Swedish word for pick up, or “plocka upp,” and “jogga,” jogging. So the quirky name is a combination of jogging and pick up, and that’s exactly what this workout is about.

The principle is simple – while logging the miles, you’ll essentially be also gathering up lither you come across on the streets or trails—walking or cycling are also viable options.

Next, you throw the trash out or recycle it, so it doesn’t end up hurting the environment.

The Benefits

Now that you know a thing or two about plogging, let’s look at what the trend has to offer.

• Reduce Trash

Unless you’ve been living under a rock for the past few decades, then you’re familiar with the impact of plastic pollution on the environment.

Three hundred million tons of plastic are made every year, and roughly 9 million of it gets dumped in the ocean. This puts many species on the verge of extinction. It also threatens our own survival if week keeps this harmful behavior.

Plogging, by definition, helps reduce the amount of plastic litter on the sidewalk, walks, streets, roads, and trails.

• No Taboo

The average person might see litter on their path and walk away, assuming someone else will pick it up.  But plogging puts the responsibility on the person and turns it into a fun workout.

Additional resource – Running Vs Jogging

• Full Body Workout

Plogging is a full-body workout. Not only will you be running around, but also lunging and squatting to reach for rubbish, which builds total-body strength.

What’s more?

The more litter you amass, the heavier the bag becomes.

Just remember to keep switching sides when carrying the bag so you can make sure you’re building balanced muscles on both sides of your body.

Additional Resource – When it’s the best time to run

• Feels Amazing

Plogging makes you feel good because you’re doing good. Not just engaging in something selfish.

I don’t want to sound like a broken record, but we’re all responsible for our environment. Collecting a few pieces of trash is helps solve this issue.

By plogging, you’re empowering yourself—and others—to build a cleaner, healthier community.

• Ideal For Beginner Runners

Plogging suits beginner runners well, thanks to the regular breaks. As a beginner runner, there are no rules on how slow or fast you have to run.

As long as you keep going, you’re on the right track

• Great Group Exercise

Plogging is also a social affair as it’s usually performed as a part of a group run. Just don’t let that hold you back if you’re a solo runner—solo is okay too.

What’s more, plogging in groups helps cover more ground—the more ground, the more trash collected.

How To Get Started

It’s easy to get started as a plogger.  All you need is the right gear for the job and the willingness to collect the trash. The rest is just details.

Here are a few tips to help you get the most out of your plogging experience.

The Gear

Whether you prefer to use a trash picker, or a durable pair of gloves, make sure you have a safe and foolproof method for collecting the litter. This makes handling the trash easier and safer.

I’d recommend a pair of thick but sturdy gloves. Make sure they’re washable, breathable, and still protect your hands from the elements.

What’s more?

You also need a good-quality trash bag to dispose of the trash. Most garbage bags could get too heavy or big to run with, so you’re better off with a mid-size plastic bag. I’d recommend that you take two–that way, you can devote one for trash and the other for recyclable litter.

Additional Resource – Here’s how many miles should a beginner run

Choose The Right Time Of The Day

While plogging, you’ll likely be taking your eyes off the road more than usual; that’s why the key to wear high-visibility clothing. Stand out. You have to remain seen the entire time.

You should also choose times of the day that suit your lifestyle, preferences, and the local weather.

For example, if it gets too cold in the early morning, consider the afternoon for plogging.

Additional Resource – Here’s how to start running two miles a day.

Start Collecting

To do plogging right, stop and collect any trash you see along your running—jogging or walking—route.

Once your trash bag is full, have the stuff thrown away or recycled—depending on its content.

This might not seem like too much, but it’ll eventually reduce the amount of damaging trash that makes its way to the ocean and damaging wildlife as well as tainting drinking water sources.

Pay Attention

Every piece of litter matters.

No piece of plastic is too small to be removed from the environment.

Be careful when collecting trash—anything that’s likely a health risk, such as needles, broken glass, nappies, and condoms, are best left alone.

The most common type of trash out there is typically single-use food and drink packaging, especially bags, coffee cups, plastic bottles, straws, etc.

Items like these have a huge negative impact on the environment as they can take roughly 500 years—or more—to biodegrade, and most of the plastic litter finds its way into the seas.

Once you have made your litter quota of the day, make sure to dispose of it in the bin or at the recycling point.

How much trash to collect is up to you. There are no rules. You decide.

The more you plog, the better your sense of how much garbage you like to collect—or are able to carry in one go.

Additional resource – How to choose trail running gaiters

Keep it Safe

Make it a rule to only pick up objects you consider safe to pick up.

As a rule, avoid collecting sharp items or broken glass. You don’t want to end up with a nasty cut.

What’s more?

If you come across any dangerous items like razor blades or syringes, leave them where they are. Don’t mess around with this stuff.

Do you feel like you have to do it? Then only do so when you’re pretty sure you can do it without putting yourself in danger.

If in doubt, leave it where they are.

After you get home, you can ask for assistance from the local authorities or your towns’ sanitation department.

Additional resource – How to build the morning running routine

Pair Up

Plogging can be a great social activity.

It’s always fun to exercise with others. What’s more, more hands mean cleaner streets.

Feel free to invite some of your friends.

What’s more?

You can also cover more ground in a group.

And yes, there are plenty of plogging groups all over the country. Just be willing to look for them.

Vary Your Routes

Feel free to either use your regular running route or vary it up. You can find plenty of trash in parks, rivers, beaches, and woods. Trash is everywhere.

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

Brag

Once you’re done plogging for the day, post a picture of your “collection” and tag your friends, so they know what you were up to. Going viral helps spread awareness of #plogging.

This, in turn, entices other people to embrace the movement.

Conclusion

Before a workout, it’s important that you have enough energy to keep you going. Most times, a full breakfast is not an option. You want to have something that’s light but also staves off your hunger. Smoothies provide both energy and hydration, two essential components for getting the most out of your workout.

It is equally important to give your body nutrients after you work out, especially within the 60 minutes afterwards. Consuming a smoothie will provide you with nutrients that will help your body to repair itself and grow stronger.

So what makes for the perfect smoothie?

Protein

Protein helps to repair and rebuild muscles while also filling you up. When it comes to protein powder, the less processed it is, the better, so opt for one with a small ingredient list. Rice, pea, and hemp protein are all excellent sources of protein. Brown Rice Protein Powder, for example, is a flavour-neutral option that can be added to your smoothie without significantly altering the flavour. Alternatively, select a powder that will work well with other ingredients. There are lots of options for ready-made protein powders to choose from.

Look for a strawberry-flavoured protein powder for a berry smoothie or a vanilla-flavoured collagen powder for a tropical smoothie. Add oats or chia seeds to the mix if you want even more protein.

Liquid

Your best option is milk or coconut water. Fruit juices taste good, but they’re high in sugar and won’t contribute to your health. Coconut water is a really good choice for rehydrating electrolytes after a run. If you are vegan or lactose intolerant, there are many dairy-free options, including almond milk, soy milk, and oat milk.

Fats

Healthy fats give energy and promote cell growth. A tablespoon of flax seeds, half an avocado, or a small handful of unroasted nuts is a good source of fat.

Vegetables

Adding vegetables to your smoothie is a terrific way to boost your fibre intake and keep you satisfied for longer. For a health boost, use nutrient-rich greens like kale or spinach, which have a neutral flavour. Spinach is high in nitrates, which aid in the delivery of oxygen to muscles.

Fruit

Limit yourself to two portions of fruit per day and choose low-sugar fruits like berries, which are nutrient-dense. Bananas have a greater sugar content, but they’re beneficial for refuelling and can be used in a post-run smoothie.

Buying frozen fruit is an excellent method to add fruit to your smoothies. Frozen fruit can lower weekly food costs, allow you to enjoy out-of-season products, and serve as a convenient backup when you can’t get to the store.

Photo by Element5 Digital on Unsplash

2 Light and filling Pre-run smoothies

Mango Smoothie

Mangoes are high in vitamins, minerals, and potassium, making them a great fruit to have before or after a run. You can make this smoothie with the $6 Olkos Greek Yogurt, $3.99 Almond milk and  $2.29 Mangos from the Foodland weekly flyer.

Ingredients

1 mango, diced and refrigerated

1 frozen banana

½  cup Greek yogurt

1 cup low-fat cow’s milk or almond/ oat  milk

Method

In a blender, combine your ingredients and blend until smooth.

Photo by Nature Zen on Unsplash

Energizing coffee smoothie

This smoothie combines coffee, yogurt, honey, and walnuts to provide a creamy consistency similar to what you’d find in a good cup of coffee from your beloved coffee shop.

Ingredients

1 Banana

1 tablespoon plain Greek yogurt

¼ –½  cup brewed coffee

1 tablespoon honey

1 tablespoon flaxseed (ground)

A handful of walnuts

A pinch of cinnamon (to taste)

Ice

Optional: 1/4 cup oats

Method

Blend all your ingredients until smooth.

4 Nutritious and Delicious Post-run smoothies

Watermelon Smoothie

This smoothie is both refreshing and incredibly tasty after a hot run. Watermelon chunks can be frozen ahead of time to make them easier to prepare when you need them.

Ingredients

2 cups watermelon, chopped

½ cup of low-fat yogurt

1 cup  coconut water

ice

Method

Blend all your ingredients until smooth.

Peanut Butter Chocolate Smoothie

This peanut butter chocolate smoothie will make you feel like it’s a cheat day with how good it tastes.

Ingredients

1 cup milk almond milk

1 frozen banana

2 tablespoons peanut butter

1 ½  teaspoon cocoa powder

2 teaspoon maple syrup or honey

⅛  teaspoon cinnamon powder

ice

1 tablespoon chocolate protein powder (optional)

Method

Blend all your ingredients until smooth. If it’s too thick, add extra milk. If the mixture is runny, add more ice.

Apple, Oats & Chia Seed Smoothie

This smoothie has several benefits:

Oats are strong in soluble fibre and high in B vitamins. The apple and banana are high in potassium and vitamin C, and the honey is additional support for your immune system. This smoothie has enough calories to replace a full meal.

 Ingredients

1 cup low-fat milk

2 tablespoons oats

1 apple

4 almonds

1 teaspoon honey

1 teaspoon chia seeds

½  teaspoon cinnamon powder

Method

Combine all the ingredients (make sure you deseed and peel the apple) and blend until smooth.

Photo by Brenda Godinez on Unsplash

Tropical Smoothie

The pineapple gives the smoothie a bit of zest. In combination with the rest of the ingredients, this will be a summertime favourite.

Ingredients

1 frozen banana

1/2 cup pineapple

1 cup coconut water

1 cup spinach

1 cup kale

Optional: 1 tablespoon of protein powder or  1 tablespoon  Supergreens/Green food powder

Method

Take all your ingredients and combine them to blend until smooth.

Remember:

• Higher-fat components should be avoided in a pre-run smoothie, but they can be included to your post-run mix.
• Keep in mind that everyone’s body is a little different when it comes to digestion and activity. If you become nauseated when you run on an empty stomach, drink your smoothie at least one hour before you go for a run or wait until you return.
• Smoothies are meant to add to your diet rather than be meal replacements.
• You don’t have to follow recipes down to every ingredient. There are many combinations you can experiment using the guide below:

Photo by Nutrition Refined on Pinterest

If you’re seeking guidance on conquering the challenging terrain of running with a labral tear, you’ve stumbled upon the perfect resource.

Let’s face the truth head-on, shall we? Running is a beautiful endeavor that unleashes a world of physical and mental benefits. However, it’s not without its fair share of risks, especially when it comes to the well-being of our precious joints. The repetitive impact and strain of running can sometimes become a breeding ground for injuries, and one common culprit that can leave us hobbling is the notorious hip labral tear.

Now, don’t be alarmed—while it may not be as renowned as runners’ knee or shin splints, a labral tear is a prevalent concern among runners of all levels, from rookies to seasoned pros. This pesky injury often rears its head in runners with underlying hip anatomical issues like hip impingement or dysplasia. The result? Uncomfortable hip pain that can halt our running endeavors for weeks, and in some cases, even months.

But fear not, my friend! In this comprehensive article, I’m about to spill the beans on how to treat and prevent those labral tears from wreaking havoc on your running journey. From effective treatment strategies to preventive measures, I’ve got your back (or should I say hip?).

Are you ready? Excellent! Let’s lace up our shoes, take the first stride, and embark on this empowering journey towards running triumph.

Anatomy of The Labral

Let’s kick off with a crash course in Anatomy 101.

Picture your hip joint as a remarkable masterpiece, resembling a ball-and-socket mechanism where the acetabulum of your pelvis meets the head of your femur. This ingenious design allows your hip to possess an extraordinary combination of strength and flexibility, capable of enduring substantial loads while offering a wide range of motion.

Now, let’s zoom in on the star of our show—the labrum, which is a fibrocartilaginous ring encircling approximately 80 percent of the hip socket, also known as the acetabulum. Its crucial role is to provide stability and support to your entire lower body, acting as a reliable anchor for your thighbone. This incredible cartilage structure not only deepens the hip socket but also serves as a natural shock absorber, absorbing the impact of each stride and cushioning your movements.

Just like a rubber seal, the labrum forms a tight seal within the hip, ensuring fluidity and efficiency in your every motion. Its presence allows for seamless backward, forward, sideways, and rotational movements, making it a crucial component in the intricate dance of your hip joint.

Labral Tear Explained

Picture your hip as a complex orchestra, conducting a symphony of movements in various directions and planes. It’s a joint that allows your leg to glide, rotate, and pirouette with finesse. However, like any grand production, sometimes things can go awry, and the star of the show—the hip labrum—takes center stage.

When a hip labral tear steals the spotlight, it brings pain and instability to the performance. It’s like a disruptive note in an otherwise harmonious melody. But fear not for we have the power to unravel this mystery and find the path to recovery.

Why Did I Tear my Labral While Running?

So, why did that pesky tear occur in the first place? The most common culprit is none other than our old friend, overuse. In other words, running too much without giving our bodies time to adapt can lead to a labral tear.

But wait, there’s more to this narrative. Sometimes, labral tears can be triggered by erratic movements or even direct trauma to the joint. It’s like a plot twist in our running journey, catching you off guard. Additionally, structural issues within the bones can contribute to the development of labral tears over time, as if a foundation weakened by cracks eventually gives way.

But it’s not all doom and gloom. Research studies and anecdotal evidence paint a promising picture of recovery.

Techniques such as physical therapy, targeted exercises, and strengthening routines have shown positive results in repairing and protecting the labrum. Moreover, studies have highlighted the importance of a gradual return to running, allowing our bodies to adapt and build resilience. It’s like giving our hips a standing ovation after a well-deserved recovery.

How Do You Know if You Have A Labral Tear

If you find yourself grappling with a burning, persistent sensation in your hip, rather than the dramatic, sharp pain associated with more conventional tears, then you might be dealing with a case of labral tear.

Research has uncovered a fascinating fact: many individuals with labral tears in their hips don’t even realize it! They continue training without experiencing excessive breakdown or any noticeable pain. It’s like a hidden chapter in their running journey, silently unfolding beneath the surface.

But beware for ignorance is not bliss when it comes to a labral tear. If left untreated, this condition can lead to a treacherous instability in the hip—a plot twist we certainly want to avoid. So, remember, turning a blind eye to the injury is like a tragic choice that only exacerbates the situation, akin to adding fuel to the fire.

Now, let’s explore the signs that may reveal the presence of a labral tear. Pay close attention to these clues:

• Feel a twinge in your groin when crossing your legs? That’s a telltale sign.
• Experience a grating, pinching, or catching sensation in your hip? It’s like an unexpected hurdle on your running path.
• Feel pain when internally rotating, flexing, and adducting your hip? These movements may unveil the truth.
• Notice discomfort when raising your leg against resistance? Think of it as a battle between your muscles and the tear.
• Sense weakness in the muscles surrounding your hip? It’s like a troupe of performers losing their strength.
• Feel a bit unsteady on your feet? The instability in your hip might be to blame.
• Discover soreness in your lower back, hips, core, and hamstrings? It’s as if a ripple effect spreads throughout your body.

However, it’s important to bear in mind that experiencing hip pain alone isn’t enough to definitively diagnose a labral tear. After all, the hip can be a complex stage, hosting a multitude of conditions that cause pain. To unravel the truth, a proper diagnosis requires a thorough examination, excluding other potential injuries and conditions.

This detective work often involves a mix of clinical assessments to gauge pain and mobility across the entire hip joint, coupled with the use of imaging techniques.

Additional resource – CBD oil for runners

Treating Labral Tears

When it comes to running with a labral tear, one must tread lightly, like a tightrope walker on a precarious wire. The first step on this journey is to stop running, and any other activities that provoke hip pain, until the pain subsides. Ignoring the warning signs and pushing through the discomfort is like playing with fire, only fanning the flames of further damage.

Now, let’s explore the arsenal of proven methods available to combat these cunning tears:

Enter physical therapy—where expert guidance and targeted exercises can work wonders in rehabilitating your hip. Think of it as a journey guided by a wise mentor, leading you towards strength and recovery.

Harness the power of anti-inflammatory drugs, the superheroes that battle the swelling and pain within. These allies can provide temporary relief, allowing your hip to breathe a sigh of relief.

Indulge in the soothing touch of massage therapy. Picture skilled hands easing tension, kneading away discomfort, and encouraging healing. It’s like a tranquil oasis amidst the stormy seas of your injury.

Explore the wonders of chiropractic treatment—a realm where skilled practitioners align your body’s intricate puzzle pieces, restoring balance and harmony to your hip.

Selective injections can offer targeted relief, aiming to calm the storm brewing within your hip. These injections, like precision strikes, combat the pain and inflammation, providing a respite from the battle.

And for those who seek a more potent solution, doctors may recommend a steroid injection directly into the joint. It’s like summoning a powerful warrior to wage war against the torment within, offering a chance for respite and recovery.

But wait, there’s more! Don’t underestimate the transformative power of improving mobility and function within your hip. Embrace exercises and stretches tailored to your condition, unlocking the potential for healing and renewed strength.

Yet, despite the array of conservative measures at our disposal, there are instances where these valiant efforts fall short. If your symptoms persist, stubbornly refusing to abate, it may be time to consider the surgical path. While going under the knife may sound daunting, it can be the knight in shining armor, rescuing you from the clutches of chronic pain and instability.

Surgery For a Labral Tear

While serious labral tears may require the intervention of surgical prowess, fear not, for there is a glimmer of light on the horizon. You may be able to manage and coexist with your labral tear without the need for the daunting operating table.

Ah, the hip arthroscopy—an outpatient adventure that unveils the mysteries of your hip joint with minimal invasion. Imagine a team of skilled surgeons, armed with tiny incisions, delving into the depths of your hip to assess the situation or perform delicate procedures. It’s like a secret expedition, exploring the hidden corners of your joint to bring about healing and restoration.

In the realm of labral tears, there are two paths that the surgeon may tread. The first is the route of debridement, where they meticulously clean the affected labrum, removing any damaged or problematic tissue. It’s like a skilled craftsman refining a precious sculpture, chiseling away imperfections to reveal its true beauty.

Alternatively, the surgeon may choose the path of reattachment, skillfully affixing the torn labrum back to its rightful place within the hip socket. It’s like a master seamstress skillfully stitching together the delicate threads of a garment, ensuring its strength and integrity.

Following this intricate procedure, you’ll emerge from the hospital armed with crutches, leaning on them for support in your healing journey. Like a nimble acrobat on a tightrope, you’ll learn to navigate your surroundings, gradually relinquishing the need for assistance.

Additional resource – Sore quads after running

How To Prevent Labral Tears While running

When you go for a run, it’s like embarking on a grand battle. Your muscles and tendons should be the valiant shields, absorbing the majority of the stresses and leaving your precious joint unscathed. It’s a delicate dance of harmony, where the muscles bear the brunt, sparing the vulnerable labrum from unnecessary harm.

To achieve this equilibrium, you must muster the strength within your core, glutes, hamstrings, and quadriceps. These mighty warriors must be honed and conditioned, ready to bear the weight of your running endeavors. When these lower body muscles lack strength and motor control, it’s as if your fortress is under siege, vulnerable to the ravages of injury.

But fear not, for there is a way to reinforce your defenses.

Enter the sacred chamber of strength training, where you embark on a pilgrimage to the realm of hip rotators, glutes, quads, hamstrings, and core muscles. Here, amidst the clanking of iron and the rhythm of exertion, you forge resilience and resilience that will permeate your entire being. The stronger these muscles become, the more steadfast support and balance they provide to your entire body.

Make no mistake, my friend, this is not a mere suggestion. Research and studies have illuminated the path, affirming the crucial role of strength training in injury prevention. They speak of the remarkable connection between strength and resilience, showing us that a well-fortified fortress can weather even the most formidable storms.

Are you tired of those pesky hotspots ruining your runs? Well, fret no more because help is on the way.

We’ve all been there—the moment when your feet start feeling like they’re on fire while you’re out pounding the pavement. It’s not exactly the kind of sensation you signed up for when you laced up those running shoes, right?

But fear not! In this article, we’re diving deep into the world of hot spots—what causes them, why they happen, and, most importantly, how to treat and prevent them from putting a damper on your running game.

So, get ready to bid farewell to those fiery feet and say hello to a more comfortable and enjoyable running experience. Let’s get started, shall we?

What Is A Running Hotspot?

You see, hotspots are like the warning signs your body puts up to say, “Hey, slow down there! Your poor feet need a breather!” They’re like the body’s little red flags, indicating that your skin is being stretched a bit too much during those long runs.

So, how do you identify these sneaky hotspots? Well, it’s actually pretty straightforward. If you spot a reddish, painful area on your foot while running, congratulations, you’ve discovered a hotspot! The skin around that trouble zone may even feel warm and a tad saggy.

Now, here’s the crucial part—don’t ignore those hotspots. Ignoring them is like poking a sleeping dragon. They might seem bearable at first, tempting you to push through the discomfort, but trust me, things can take a turn for the worse if you don’t address them promptly. Before you know it, you’ll be altering your gait or, worst-case scenario, forced to hit the brakes on your training altogether.

Fortunately it’s not a hopeless case. First off, know that you’re not alone in this struggle. Hotspots are a common woe among runners, so you’re in good company. And the best part? There are simple yet effective measures you can take right now to bid those hotspots farewell once and for all.

But before we delve into the preventive measures, let’s satisfy our curiosity and uncover the underlying causes behind these pesky hotspots.

Running Shoes

When it comes to runners, hotspots tend to set up camp in specific areas. They love to make themselves at home on the ball of the foot, the Achilles tendon, and the base of the big toe—right where those pesky bunions tend to rear their ugly heads. Talk about an unwelcome party!

So, what’s to blame for these bothersome hotspots? Well, one major culprit is improper running shoes. When your shoes don’t fit just right, especially if they’re too tight, they can create a fiery friction festival between your foot and the shoe. It’s like a never-ending battle, with your poor feet suffocating inside those cramped quarters. And if your toe box is too narrow, watch out! It can irritate your big toe, leading to the dreaded hotspot situation.

The Solution

The key is to find the perfect pair of running shoes that will become your trusty sidekicks on your running adventures. Seek shoes that embrace comfort, with ample structural support, cushioning that feels like walking on clouds, and top-notch impact absorption. Head over to your nearest running store and embark on a shoe-fitting adventure. Try on different pairs, feel their embrace, and choose the one that makes your feet sing with joy.

Now, if you happen to have flat feet or a tendency to pronate excessively, fear not! There are running shoes out there designed just for you. Look for ones with a spacious toe box, offering freedom for your tootsies to wiggle and breathe. This will help minimize skin breakdown caused by the friction that can occur when the range of motion in your big toe is restricted.

Improper Tying

Believe it or not, even with the perfect pair of kicks, you can still find yourself in hotspot territory if you don’t master the art of proper lacing. It’s like trying to create a masterpiece painting but forgetting to use the right brushes.

Let’s dive into the world of shoelaces and unravel the secrets to preventing those pesky hotspots.

Here’s the thing: lacing your running shoes too tightly can lead to a world of discomfort. It’s like wrapping a constricting band around your foot, cutting off the blood flow and leaving you feeling trapped and irritated. On the flip side, lacing them too loosely is like trying to tame a wild stallion with loose reins—your foot will be slipping and sliding inside the shoe, causing friction and discomfort.

The Solution

So, what’s the solution? It’s all about finding that sweet spot in the lacing technique that ensures your shoes become an extension of your feet, providing support and comfort without suffocating or letting your foot roam free like a rogue adventurer.

The key is to achieve a snug fit that envelopes your heel, ankle, and arch when you tie your shoes. Think of it as giving your foot a warm embrace, like a cozy hug that says, “I’ve got you covered, foot buddy.” This way, you reduce the risk of any unnecessary friction between your foot and the shoe.

Now, here’s a golden rule: avoid cinching those laces too tightly.

It’s important to maintain proper blood circulation, as it’s the life force that keeps your feet happy and healthy.

Imagine trying to navigate a bustling city with blocked-off streets—it’s not a pretty sight. So, make sure you can slide your finger under the knot without much resistance. If it feels like you’re trying to squeeze a watermelon into a tiny jar, loosen up those laces a bit, my friend.

Oh, and here’s a pro tip: during your run, keep in mind that your feet may decide to puff up a bit. It’s like they’re saying, “Hey, we’re working hard here, give us some breathing room!” So, don’t be afraid to readjust and loosen your laces if you start feeling the pressure building up. Your feet will thank you for the extra wiggle room, and you can continue your run with ease.

Additional resource – Can you run on a broken toe?

Moisture inside of your Shoe

Logging the miles can, sooner or later, build up a sweat in your feet, creating a moist environment inside of your shoes. Since the skin can become more to hotspot when it’s wet in the presence of friction.

When this occurs, your shoes, socks, and feet begin rubbing against each other, resulting in hotspots.

The Solution

The secret lies in the power of proper socks. Yes, you heard me right—socks have the power to be your moisture-fighting superheroes.

Investing in the right pair of socks can work wonders in reducing friction and keeping your feet moisture-free. Think of them as your trusty sidekicks in the battle against hotspots. Look for socks that are not too thick, as you want to maintain a snug fit inside your shoes. No wrinkles allowed! Those sneaky little wrinkles can cause unnecessary rubbing and lead to trouble.

But here’s a crucial piece of advice: avoid cotton socks like the plague. Why, you ask? Well, cotton has this uncanny ability to soak up moisture like a sponge and hold onto it for dear life. And let’s face it, having soggy feet is not a pleasant experience. Instead, opt for socks made from moisture-wicking materials like synthetic blends or merino wool. These fabrics will work their magic by whisking away moisture and keeping your feet dry and happy.

Bad Running Technique

Good running technique is like a delicate dance between your feet and the ground, and if you’re not careful, it can lead to some serious hotspot drama. But fear not, for I have some insights that will help you put your best foot forward and minimize those pesky hotspots.

Now, let’s talk about running form. It’s like the foundation of your running kingdom, and if it’s not solid, trouble can arise. You see, an inefficient stride or excessive heel striking can be the culprits behind those unwelcome hotspots.

It’s like putting too much weight on one side of the dance floor, causing your feet to overstretch and the skin to cry out in discomfort.

The Solution

While you can’t completely eliminate friction inside your shoes while running (after all, that’s just a natural part of the game), you can definitely address the root cause—your running technique.

Consider this: a running gait analysis. Think of it as your very own dance instructor, but instead of teaching you the tango, they’ll examine your running gait with a keen eye. They’ll assess your form, identify any inefficiencies or issues, and then provide you with the proper guidance to improve your technique.

A physical therapist, well-versed in the art of running biomechanics, can be your guiding light. They’ll help you understand your unique running style, recommend the right shoes that complement your gait, and even prescribe corrective exercises or measures to address any imbalances or weaknesses.

It’s like a personalized coaching session for your feet, ensuring they move in harmony with the ground and minimizing the risk of hotspots crashing the party. So, take a step in the right direction and seek the guidance of a skilled professional. They’ll help you fine-tune your running technique, so you can glide across the miles with grace and leave those hotspots in the dust.

Additional guide – Running with bunions guide

Foot Structure

Let’s dive deeper into this intricate interplay and explore how high arches and flat feet can influence the hotspot storyline.

First, let’s talk about those high arches, or what some may call “hollow feet.” It’s like having feet that are extra flexible, ready to bend and stretch with every stride. While this flexibility can be a blessing, it also comes with a price—the skin on the bottom of your feet can get caught in the crossfire. Picture a rubber band being stretched to its limits, putting immense pressure on the arch, and voila! Hotspot alert.

But wait, there’s more to this foot tale. Flat feet, my friend, can also make you more prone to those sneaky hotspots. It’s like having a flatter dance floor, where your feet have less natural arch support. Without that stable structure, the skin on the bottom of your feet is left vulnerable to excessive friction and potential hotspot formation.

The Solution

Now, let’s explore some solutions to keep those hotspots at bay. Enter the trusty physical therapist, your foot whisperer in this tale. Consult with them to uncover proactive treatment options tailored to your unique running lifestyle. They’ll assess your foot structure, evaluate your gait, and provide you with personalized recommendations.

One potential solution lies in the realm of orthotics. These nifty devices, available in the form of insoles or tapes, can provide your arches with the support and structure they need. It’s like giving your feet a reliable dance partner that knows all the right moves, keeping your arches happy and reducing the risk of hotspots crashing the party.

And for those with flat feet, here’s a tip just for you. Consider seeking out running shoes with a larger toe box. It’s like giving your toes a spacious ballroom to showcase their moves. By allowing for a greater range of motion in the big toe, you minimize the skin breakdown that can result from excessive friction.

Additional guide  – How to run with seasonal Allergies

Bonus tip-Decrease Friction

Another way to reduce friction inside your shoes is to lubricate your feet.

I’d recommend an anti-blister or chafing product such as Body Glide. A slippery foot stands less risk of getting irritated or damaged.

A slippery foot stands less risk of getting irritated or damaged.

You can also apply blister plasters or zinc oxide tapes to blister prone areas in your feet. This won’t cost you much, but it’ll help a lot. And you want that.

Additional Resources:

• Prevent chafing when running
• Your Guide To Runners Nipples

Hotspots While Running – The Conclusion

So that now that you know more than average runners on the causes of prevention of hot spout, it’s time for you to take action.

As I have already explained, hotspots while running are by no means serious issues.

You shouldn’t panic. As you have seen, there are plenty of things you can do right to fix what’s wrong. You just need to get to it and do it right.

Today, I want to share a training method that completely changed how I approach running: the Maffetone Method.

This isn’t about sprinting to the finish or pushing max speed on every run. Instead, this approach is all about slowing down—way down—to build a foundation that will eventually make you faster, stronger, and more efficient.

I’ll be honest—it felt odd starting with the MAF Method. I first thought, ‘How on earth does slowing down make me faster?

But after coaching and using it myself for years, I can confidently say it works wonders for building long-term endurance.

Stick with it, and I’m sure you’ll start seeing results as well.

Keep on reading to learn more about this amazing method.

The Maffetone Method Explained

Also called the MAF Method, this technique keeps your heart rate right in the aerobic sweet spot while you run.  This involves working out mostly or entirely in the so-called aerobic or fat-burning zone—zone 2.

To find your max aerobic heart rate, start with 180 minus your age and tweak it according to your fitness, health, and past injuries. (we’ll get into that in a bit).  In my case, zone 2 is around 143 beats per minute. This means I must log most of my miles under 143 bpm to increase my cardio and fat-burning efficiency at the same heart rate.

Dr. Phil Maffetone developed this method, a trailblazer in sports medicine who’s optimized performance for countless athletes from runners to triathletes

The idea behind the MAF Method is simple: train your body to run faster at a lower heart rate. It boosts your aerobic base, delays the switch to your anaerobic system, and lets you run longer distances with ease..

This method also improves the percentage of calories burned from fat while working out.

What’s not to like, really!

Don’t take my word for it. Maffetone says on his website: “Some people rely on larger amounts of fat, with the result of high physical and mental vigor, improved health, and better all-around performance.”

What Heart Rate Should You Train At?

You need to figure out your maximum aerobic heart rate to follow this method. This is where the 180 Formula comes in. It’s super simple:

1. Start with 180 and subtract your age.
2. Then, make adjustments based on your current health and fitness level:

1. • If you’re recovering from a major illness or surgery, subtract another 10.
   • If you’ve been injured or have health issues, subtract 5 to 10.
   • If you’re new to exercise or have been inconsistent, subtract 5.
   • If you’ve been training consistently for a couple of years without injury, use the basic formula (180 – age).
   • If you’ve been competing for years and have no health issues, you can add 5.

For example, if you’re 40 and have been training regularly, your max aerobic heart rate would be 180 – 40 = 140 bpm. That’s the upper limit you want to stay below during your runs.

At first, logging miles at such a low heart rate feels super slow, but stick with it—it gets better.

Is the MAF Method Right for You?

The Maffetone Method isn’t for everyone, but if your goals include any of the following, it might be a great fit for you:

• Building a solid aerobic base for endurance running
• Improving fat-burning efficiency during training
• Learning to pace by effort without constantly checking your watch
• Reducing injury risk and improving recovery
• Managing chronic fatigue or overtraining symptoms

What You Gain from MAF Training

I’ve seen firsthand how the Maffetone Method can transform a runner’s performance. Whether you’re a beginner or an experienced runner, this method helps you focus on what truly matters in endurance sports—your aerobic fitness.

When I coach beginner runners or those getting into the sport later in life, I always emphasize the importance of building an aerobic base before diving into harder training.

Let’s dive into some of the perks.

1. Improved Fat Burning

One of the main perks of the method is how it teaches your body to become a fat-burning machine. When you run long distances, your body uses a mix of glycogen (carbs) and fat for fuel.

But here’s the catch—your glycogen stores only last about two hours, max. Beyond that, your body starts burning more fat for fuel.. Training in your aerobic zone teaches your body to tap into those fat reserves earlier and more efficiently.

2. Builds a Strong Aerobic Base

I always tell my runners that the foundation of any solid running program is a strong aerobic base. The Maffetone’s heart-rate training method is all about that. It helps you run longer distances at a lower heart rate, which improves your endurance and efficiency. This is key if you’re in it for the long haul (and aren’t we all?).

3. Reduces Dependency on Technology

Another plus is learning to trust your body’s signals over your GPS watch.. You learn to pace yourself based on effort rather than obsessing over speed. It’s a great way to build a more intuitive sense of running.

4. Better Recovery

Staying in the aerobic zone means less strain on your body. This means faster recovery times between runs and fewer injuries. Trust me, I’ve seen it firsthand—my athletes (and myself!) bounce back quicker from long runs when they stick to their set heart rate.

The Downsides of MAF Training

While the MAF Method has helped me in many ways, it’s not without its challenges. Here are a few snags I’ve hit, which you might too if you try it out..

1. Slow Can Feel Boring

What I dislike the most about the method is that it’s extremely tedious, especially during the initial stages.

Running at a slower pace can feel like you’re going nowhere fast. To stay under your maximum aerobic heart rate, you might jog really slow or even walk during parts of your run.

When I started using this method, I had to swallow my pride and accept that slowing down now would pay off later. But it’s an adjustment.

2. It’s Not a Magic Bullet for Injuries

Some people say that training in your aerobic zone will magically prevent all injuries, but that’s not entirely true. While it reduces the risk of overtraining injuries, you can still get hurt if you’re not careful with your form, shoes, and overall mileage. Slowing down helps, but it’s not a cure-all.

3. Inflammation Isn’t Always Bad

Maffetone’s heart-rate training method focuses on reducing inflammation, but here’s something to consider: not all inflammation is bad. After all, it’s part of how your body adapts and gets stronger. You don’t want to be constantly inflamed, but you also don’t want to avoid every bit of stress—otherwise, you’ll never improve.

The MAF Test

One of the cool things about Maffetone’s heart-rate training approach is the MAF Test—a simple way to measure your progress over time.

Here’s how you do it:

1. Warm up for 10 to 15 minutes, staying about ten bpm below your maximum aerobic heart rate.
2. Choose a flat course (preferably a track) and run five miles (or three, if you’re newer) at your target heart rate.
3. Record your time for each mile. Each mile should get slower as your heart rate rises throughout the test.
4. Perform this test once a month under similar conditions to track your improvement.

Over time, as you get fitter, your pace at the same heart rate should get faster. If your times aren’t improving, it could be a sign that you’re overtraining or on the verge of injury.

Share Your Maffetone Method Journey!

Have you tried the Maffetone Method? We’d love to hear about your experience! Whether you’re just starting out or have been training at a low heart rate for a while, your insights can make a real difference for other runners on this journey.

Share your thoughts, challenges, and any advice you have for others in the comments below. Let’s create a supportive space where we can learn from each other’s successes and tackle the tough spots together!

Did you know that running during your workday can improve your workplace well-being, boost your productivity, and inspire more creativity?

Yes, that’s true. Although lunch break runs require moving some things around, the juice is worth the squeeze.

But how can you find the time to log in the miles when you’re busy juggling work tasks, handling meetings, and answering emails and phone calls?

By having the right system at hand, of course.

In today’s article, I’ll share with you the full guide to mastering the lunch break run.

The Benefits Of Running At lunchtime

I hate to state the obvious, but running and exercise, in general, has a lot to offer.

I’m not going to bore you with the details as I’ve already published an in-depth post on the benefits of running. You can check it out here.

As for the topic of today’s post, the runch, the term used to colloquially refer to the lunch run, can help you a lot.

Some of the benefits of running at lunch break include:

• Relieving stress
• Soothing pressure on your spine from endless sitting. This can also help with back pain
• Serving as both a physical, emotional, and mental break from work
• Improved productivity
• Increased energy
• Improved creativity

I can go on and on, but you get the picture. A lunch break runner is more focused, productive, and creative—traits of high-performing workers.

Top 7 Tips For Running During Your Lunch Break

If your job is demanding, you might find it hard to get alone time at lunch break, let alone go for a run.  But keep in mind that you need is one hour  – or maybe less depending on your readiness and run duration.

1. Planning And Scheduling Matter

The secret to running on your lunch break lies in planning ahead.

Before the week kicks off, check your schedule and plan which days you’re going to run at lunch.

If you want to devote a few of your lunch breaks to running a few times a week, plan these sessions out and schedule time out of your office for your run.

Make it a rule to prioritize your runs—otherwise, they won’t happen. That’s why, just like any other priority, schedule your lunchtime runs the same way you’d an important work meeting, then add it into your calendar.

Next, block out your calendar for your lunch run and pencil it down as an actual appointment on your calendar.

Think of it as a crucial meeting that you can’t afford to skip. The world will not break down into a million pieces if you leave your desk for an hour—promise.

At the very least, schedule around 30 to 45 minutes out of your day for a lunchtime run. This should be enough time to get changed clean up afterward.

Consider avoiding running on days when you have important meetings in the afternoon, especially if there are no shower rooms in your workplace.

Additional Resource – Running while constipated.

2. Have Your Running Bag

Before you step into the office, make sure your training gear is ready, so you can change quickly and head out. The less time you waste looking around for your running kit, the more time you’ll have to log the miles.

I’d recommend that you pack everything you need for your run the night before a lunch run. This also works well for those who are always short on time in the morning or prefer to run late in the morning.

These include:

• Socks
• Shirt
• Shorts
• Sports bra
• Shoes
• Washcloth
• Towel
• Deodorant
• Body wash
• Sunscreen
• Face wash
• Comb or brush
• Dry shampoo
• GPS watch
• Post-run underwear
• Running pants, leggings, or short
• Baby wipes, if you need them
• Flanner
• Small towel
• Makeup
• Fleece or running jacket

3. Prepare The Smart Way

What you do going to your runch can help make the most out of the workouts.

For starters, roughly one hour before you head out, drink 12 to 16 ounces of water—have your caffeine fix if you like coffee, too.

But, avoid eating anything in the two to three hours pre-run. Running on a full stomach can do more harm than good.

What’s more?

You should also plan your running routine.  For example, if you can only spare 30 minutes for a run, make sure you know your running route.

Additional Resource – Here’s the full guide to feeling bloated after running

4. Warm-Up Properly

A good running warm-up can eat up a lot of time.  Yet that’s no reason to skip it, as doing so may cause discomfort, injury, and premature fatigue.

Research has shown that sitting for an extended period can shorten your lower body muscles, especially your hip flexors and hamstrings. This, in turn, may lead to pain in your lower back, knees, and ankle.

That’s not the whole story. Sitting for a long time can also make you feel stiff and uncomfortable as you take in your first few steps. The feeling may linger.

Here’s what to do.

Start warming up indoors by standing for 20 to 30  minutes before you run. Take your calls on the go or have a standing work desk, if possible.

You can also do foot circles, calf stretches, leg swings, and let your body limber up.

5. Master The Quick Change

Changing up, both before and after running, can eat away at many a precious minute.

So even if you have a “flexible” lunchtime break, you’re better off making the most out of it by devoting your time to running, cooling down, and lunch.

You don’t want to spend a long time changing from one outfit to the next.

So what’s the best way to do so?

Simple.

Pack your running bag in the order you will be putting your running kit on. This should help you save many a precious minute.

I’d also recommend that you wear your running outfit under your work clothes, then change up into clean underwear later.

Additional Resource – Here’s the full guide to running watches

6. Freshen Up

Serious about making lunchtime runs a regular thing? Learn how to clean up as fast as possible.

How fast you get cleaned up depends on the workplace.

If you have access to a shower, this part should be easy. You already know how to shower and all. You just jump in and out as fast as you can.

But what if your workplace doesn’t have one? Then A washcloth with some body wash can do the trick.

You can use a body wipe to remove sweat, dirt, and odor. Wiping the right way can also be cooling, especially you tend to sweat heavily. Just remember to bring your post-run supplies to stay clean and dry.

What’s more?

Consider using antiperspirant in prone areas, especially if you continue to sweat post-run—which is the case for most.

Use the stuff on your groin area, under your armpits and upper thighs, the backs of your knees, and your feet. Leave nothing for chance.

7. Refuel

Before you schedule your lunchtime run, plan your meals for afterward.

So once you’re out of your running clothes and freshened up, it’s time to get in a quick meal.

I’d recommend packing your lunch in the morning before heading to work. This should save you time and effort during your workday.

Ideal post runch ideas include

• Pasta
• Salad and ham sandwich
• Wraps
• Chicken and vegetables
• Omelet and a banana

It’s really up to you. As long as you choose healthy items, you’re good to go, buddy.

What’s more?

You should also drink plenty of water following a run. This should keep you well hydrated, productive, and focused for the rest of the day.

Tips For Running During Your Lunch Break – The Conclusion

If you’re running a busy lifestyle, running during your lunch break is a fantastic way to help add more movement to your daily life.

Not only it’s a fantastic way to fit in a run during the day, but you’ll also get an endorphin rush, improving your productivity.

What’s not to like!

Are you dealing with running injuries such as shin splints, plantar fasciitis, or the runner’s knee?  If yes, then insoles might help.

Running has a lot to offer. It can help you improve your cardiovascular health, reduce stress, build muscle—I can go on and on.

But the sport’s high-impact nature can take a toll on your body, especially your feet.

The harder you run, the greater the force, which often leads to foot pain. Foot pain can be several limiting, and it might stop you from training for a long time.

Fortunately, using insoles is a good option to prevent pain before it turns into a problem.

For this reason—and some more—many runners turn to purpose-built running insoles that offer added cushioning, support and protection.

However, choosing the right running insoles can be tricky. There are plenty of running insoles in the market that target specific runners’ problems, so it’s key to understand the different variables before choosing the best running insoles for you.

In this article, I’ll share with you the full guide to running insoles. More specifically, I’ll look into the following;

• What are running insoles
• The functions of running insoles
• The pros and cons of running
• How to choose running insoles
• And so much more.

Sounds great?

Let’s get started.

What are Running Insoles?

First things first, let’s start with the basics.

Also known as running orthotics or shoe inserts, insoles consist of materials placed inside of a shoe on which your feet rest.

More specifically, running insoles tend to be custom-made inserts to prevent the feet from rolling too far inward. They are made by a medical specialist and are often used for treating and managing specific foot conditions.

Most modern running orthotics are constructed from synthetic, high-performance materials to ensure effectiveness and durability.

The main goal behind running insoles is to offer extra support and cushioning for your feet.

Note – Before you decide to try running insoles, make sure you have the proper running shoes first. Check my full guide here.

Lifespan

High-performance running shoes can last up to 400 to 600 miles. Running insoles have a similar lifespan. Although running orthotics tends to be super durable, they’ll, sooner or later, lose their usefulness over an extended period.

I’d recommend that you replace your running insoles at the same rate you replace your running shoes.

Additional Resource – Here’s your guide to Anterior Tibial Tendonitis 

How Do Running Insoles Protect Against Running Injuries?

Most quality running shoes feature plenty of support and cushion. That said, a cushioned or structured insole can supplement your footwear’s built-in features to provide a smoother ride.

A lot of runners suffer from overuse injuries caused by structural problems in the feet.

If overpronation—which is a common condition in which your ankles bend inward during running—running insolates may help keep your ankles and feet aligned and in a more supported and comfortable position as you run.

Running inserts may also help runners with flat feet as they help prevent post-run soreness in the ankles and feet.

Have high arches? Good. Insoles may help provide more support to this injury-prone area of your foot.

Additional Resource – Here’s how to use KT Tape for runners knee.

Do You Need Running insoles?

Here’s the truth, though.

Just because you have flat feet doesn’t mean that you need extra support in your shoes.

The truth is, it depends on your body’s mechanism.  Insoles are not the answers to all of your running prayers.

If your body needs extra support, insoles can help.

But if your body can reject the extra support, the insoles will cause more harm than good.

So tread carefully.

Try out the first insoles for a few weeks, then see if you notice any improvement.  If it’s not the case, know that insoles aren’t for you.

Try fixing what’s wrong by doing something else.

Who Needs Running Inserts?

In general, running insoles can help if you have any of the following issues;

• A history of plantar fasciitis
• Flat feet
• Overpronation
• Chronic pain in the ankles or feet

Running insoles are commonly prescribed to address overpronation when the ankle turns too far inward when the foot strikes the ground.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

Who Doesn’t need Running Insoles

Although most runners can benefit from a little extra comfort and support, running insoles aren’t for everyone.

As a rule, if you’re not dealing with any abnormally drastic pain in your lower body while running, you don’t need to shell out your money on a pair of insoles.

If you’re not experiencing any serious problems with your feet or running gait that cannot be mended by improving your technique—or taking other corrective measures—running insoles are pointless.

Remember that not all runners turn to insoles to manage injuries or problems.

Additional Resource – Your guide to runners itch

What to Look For In Running Insoles

There are various running insoles on the market for the over-the-counter product you can grab at the nearest sports store to fully custom orthotics provided by a podiatrist following a thorough assessment.

• Custom Insoles

Looking for personalized comfort and support? Then costume made insoles are the way to go

When you go for this option, you’ll get 3-D printed inserts designed to suit your unique feet and needs. These custom inserts may feature arch support for healthy pronation as well as the limited load on your plantar fascia.

Additional Resource – Here’s your guide to running shoes for flat feet.

• Shoe Insert Fit Tips

Once you’ve chosen a few insole models, make sure to test them out and see which one suits you best.

Here’s how.

Start by standing on the insole outside of your shoe. Next, raise your other foot so you’re balancing on the planted foot. Check your stability as well as the pressure you feel and whether your feet feel comfortably supported on the insole.

Last up, put your running shoes on with the insole inside. Remember to remove the stock insole, though. Now you’re checking the fit as well as the support and feel.

As a rule, both of your feet should feel comfortable and stable, and the insert is taking up the proper amount of volume—not too much and not too little. Find the sweet spot.

Additional resources –

Here’s the full guide to underpronation

Here’s the full guide to arch support for running

Running Shoes Vs. Cross Trainers

Running shoes for plantar fasciitis

Running shoes for overpronators