Dealing with ankle pain is a common concern for many runners. If left unaddressed, it can become a persistent issue that affects your running performance and overall mobility. The key to managing ankle pain effectively is prevention.

By taking the right steps to prevent ankle issues, you can reduce soreness and discomfort and maintain your running health.

In this article, we’ll explore important information about the ankle joint and share tips on preventing and managing ankle pain.

So, let’s dive in and discover how to keep your ankles in great shape for running!

The Ankle Joint

The ankle joint is a sophisticated and intricate structure composed of various components, including bones, ligaments, tendons, and cartilage. This joint’s primary components are the fibula, tibia, and talus bones, which work in unison to create the ankle joint.

Specifically, the ankle joint is formed at the talocrural joint, which serves as a synovial hinge joint that connects the distal ends of both the fibula and tibia in the lower limb. This complex arrangement allows for the ankle’s pivotal range of motion, facilitating actions like walking, running, and various weight-bearing activities.

The Primary Movements

The ankle joint is responsible for facilitating several key movements that are essential for various activities, especially in runners:

• Plantarflexion: This motion involves moving the foot away from the body, pointing the toes downward.
• Dorsiflexion: This movement brings the foot closer to the body, flexing the ankle and pointing the toes upward. Additionally, the ankle joint allows for side-to-side movements, primarily:
• Eversion: Turning the sole of the foot outward.
• Inversion: Turning the sole of the foot inward.

While these movements are crucial for activities like walking, running, and jumping, the ankle joint often bears a significant amount of weight during weight-bearing activities. For runners, this can lead to a heightened risk of ankle injuries.

To put this into perspective, research from the American College of Sports Medicine’s Health and Fitness Journal reveals that the average runner takes approximately 1,700 steps per mile when maintaining a pace of 10 minutes per mile.

The exact number of steps can vary based on factors like stride length, height, and running speed, but it underscores the substantial stress placed on the ankle joints during running.

As a result, runners may encounter ankle issues from time to time, with ankle sprains being a common concern.

Ankle sprains are prevalent, with approximately 25,000 Americans experiencing a sprained ankle daily. Research from the University of Bern in Switzerland also highlights that ankle injuries account for around 30 percent of all running-related injuries.

How To Prevent Ankle Pain In Runners

Without further ado, here’s how to prevent ankle pain in runners.

Strengthen Your Ankle Joint

Strengthening the muscles around your ankle joint is essential for maintaining stability and preventing potential issues, especially for runners who may experience ankle instability. Weakness in the ankle muscles, particularly those on the outer side, can increase the risk of pain and injuries.

To ensure a well-rounded approach to strengthening your ankles, focus on exercises that target all four directions of ankle movement: dorsiflexion (lifting the toes toward your shin), plantar flexion (pointing the toes away from your shin), eversion (turning the sole of the foot outward), and inversion (turning the sole of the foot inward).

Aim to incorporate these exercises into your routine by performing 12 to 16 repetitions of each exercise three times a week for a duration of two months. If you frequently run on trails or uneven terrain, consider increasing the frequency of these exercises to build greater ankle strength and stability.

Here are four effective ankle-strengthening exercises to include in your routine:

• Ankle Circles: Perform controlled circular motions with your ankles, both clockwise and counterclockwise, to work on a range of motion and stability.
• Ankle Alphabet: Write the letters of the alphabet in the air with your toes to engage different ankle movements and enhance muscle strength.
• Calf Raises: Stand with your feet hip-width apart, then raise your heels as high as you can while keeping the balls of your feet on the ground. Lower your heels back down and repeat.
• Shin Raises: Sit on the floor with your legs straight out in front of you. Place your hands on the floor slightly behind your hips, fingers pointing away from your body. Lift your toes and the front of your feet off the ground as high as possible while keeping your heels on the floor. Lower your toes back down and repeat.

Balance Training

In addition to strengthening the muscles around your ankles, it’s crucial to improve your proprioception, which is your body’s ability to maintain balance and control in various positions. Strong muscles alone may not be sufficient if your proprioception is lacking, so incorporating balance training into your routine is essential for overall ankle stability.

Balance training involves the coordination of muscles and the brain to provide better support and stability to the ankle joint. Here are some balance training exercises to help enhance your ankle proprioception:

• Single-Leg Balance: Stand on one leg and try to maintain your balance for one minute. To make it more challenging, you can close your eyes or perform this exercise on an uneven surface.
• Unstable Surface Balancing: Take your balance training to the next level by practicing on unstable surfaces like a dynamic disc, foam pad, or Bosu ball. Balancing on these surfaces forces your muscles and nervous system to work harder to maintain stability.
• Wobble Board Exercises: Wobble boards are specialized tools designed for balance training. You can perform various exercises on a wobble board, such as balancing on one leg while tilting the board in different directions.

By consistently incorporating these balance training exercises into your routine, you’ll not only strengthen your ankle muscles but also improve your proprioception, ultimately enhancing your overall ankle stability. This can be particularly beneficial for runners, as it helps reduce the risk of ankle injuries and improves running efficiency.

Avoid Running On Uneven Surfaces

Running on uneven surfaces, like trails with tree stumps, rocks, and roots, can increase the risk of ankle sprains and contribute to ankle pain. To prevent this, it’s best to stick to smoother terrains like dirt and even roads, especially if you have chronic ankle pain.

Choose your running surface wisely and be cautious when encountering hills with loose gravel and rocky terrain to protect your ankles and prevent potential injuries.

Run In The Right Shoes

Going for running shoes that match your foot type and the terrain you’ll be running on is crucial. For individuals with pronation or low arches, opt for shoes that offer ample support in the front and under the arch, with a stable heel and heel counter.

Choosing shoes with good grip and a low profile can help prevent ankle injuries on slippery or technical surfaces.

Additionally, remember to replace your running shoes when the heels or tread show signs of wear and tear, typically every four to six months or after covering around 400 to 500 miles to maintain optimal performance and reduce the risk of ankle pain and injuries.

Overuse

Overuse is a common culprit when it comes to ankle pain in runners. Pushing your body too hard, logging excessive miles, and overtraining can strain your muscles and increase the risk of injuries like strains, sprains, and inflammation.

To prevent overuse injuries, it’s essential to gradually increase your training load, incorporate rest days into your routine, and listen to your body’s signals. If you experience persistent ankle pain during or after running, it’s crucial to reduce your training intensity or take a break to allow for proper recovery.

If the pain persists despite rest and self-care measures, it’s advisable to consult a medical professional to rule out any underlying injuries or conditions.

If you do any running, you know that, sooner or later, injuries happen.

Surveys show that more than half of all runners suffer from at least one injury per year, mostly due to body imbalances and the repetitive high impact motion.

To stay injury-free and active, you’d need corrective modalities to fix muscular imbalances, and prevent overuse injuries.

As far as I can tell, yoga is one of the best exercises to helps improve mobility, flexibility, strength, and agility, as well as speed up recovery from high-intensity training.  That’s a bunch of good things if you ask me.

It’s undoubtedly one of the most dynamic returns on investment out there.

In today’s post, I’m sharing with you some of the best yoga poses to keep you pain-free and enjoying every stride this running season.

What’s more?

The poses shared below require no previous experience.

Not only will these help you recover faster, but they also improve your range of motion and running performance. What’s not to like.

Try to practice the following routine for 15 to 20 minutes to cool down, hold each asana for five to ten breaths to get the most out of it.

And remember not to push your body beyond its comfort level as doing increases the odds of injury—and that defeats the purpose of yoga in the first place.

Yoga For Injury-Free Running – 1: Cross-Legged Forward fold

Begin by sitting tall on a mat with back flat and legs crossed in front of you. Sit on a bolster or the edge of a firm blanket if your hips are very tight.

Next, while keeping your knees wide, place your palms on the ground in front of your legs, then walk then forward as you allow your spine to curve naturally. Keep your head, neck, and shoulders relaxed throughout the stretch.

Keep the pose for five to ten breaths.

Additional resource: Need more yoga exercises and routines? Then try a yoga studio software.

Yoga For Injury-Free Running – 2: Downward Dog

Begin on all fours, shoulders above your wrists and hips above the knee, and the latter slightly behind your hips.

Next, spread your fingers, bring your hands slightly forward, then press your palms into the mat and gently tuck your toes, lifting your knees off the ground and straightening your legs as much as possible.

Breathe deeply for ten times.

Yoga For Injury-Free Running – 3: Cobbler Pose

Sit on the mat with your legs straight out before you. Use a bolster if your hips are too tight. Then, bring the soles of your feet together as close to your pelvis as possible, with hands holding the feet.

Next, place your hands on the ground, lean forward, and gently allow your knees to fall away from each other, stretching your inner thighs for five to ten breaths.

Make sure not round your back. Instead, keep your spine long as you lower down.

Yoga For Injury-Free Running – 4: Bridge Pose

Begin by laying on your back, knees bent, and feet flat on the floor hip-width apart.

Next, while engaging your core, press your feet into the ground and lift your hips, rolling your spine off the mat. Squeeze your knees together to keep your knees hip with apart.

Hold the pose for five to ten breaths then slowly lower down to starting position.

Yoga For Injury-Free Running – 5: Reclining Spinal Twist

Start by lying comfortably on your back, then bend your knees into your chest, and extend your arms out alongside your body.

Make sure your body is forming a “T” formation, with your palms facing up toward the ceiling.

Next, extend your left leg, so it is lying on the mat, then guide your right knee with the left hand, slowly bring it toward the mat on the left side of your body. Extend your arms out to the sides, palms facing down.

Extend your right arm out to the right side and gently turn your head to gaze over the right fingertips.

Remain in the twist for five to ten breaths, then come back up to center, then change sides.

Yoga For Injury-Free Running – 6: Legs up the Wall

Begin by laying on your back with sit-bones as close to a wall as it is comfortable for you.

Next, while letting your arms rest open at your sides, palms facing up, extend your legs up the wall. Feel free to place a folded blanket or pillow under your hips to release any tension in the low back or hamstrings.

Let your head rest on the ground and place your arms where they feel most comfortable. Stay anywhere from three to ten minutes. Just don’t fall asleep.

What would you do if you sprain your ankle while running?

How would you handle a gushing wound after a fall?

How to keep yourself safe when running in the heat?

If you have no idea what to do in these situations, then today you’re in the right place.

Even though pounding the pavement (or the trails) isn’t a contact sport,

often trouble is just one foot strike away.

Being exposed to the elements increases your risk of injury or accident, whether due to a pre-existing condition, lack of physical fitness, or simply not paying attention to the road.

For these reasons, if you exercise outdoor a lot, know some first-aid. That’s how you’ll be able to address your own injuries before you get home and/or reach out for help.

Whether it’s a nasty fall, sprain, blister, or something more dangerous, here’s your guide on how to deal with common running nightmares on the road.

Note—Getting a good base in first aid is not something you can learn in a blog post, as it requires long hours of training and practical experience, but the guidelines shared below should you get started on the right foot.

Beginner’s Guide to First Aid For Runners

A properly stocked first aid kit is key for treating minor injuries both on the go and at home.

You can buy a whole set or throw together your own kit by getting all the items at a well-stocked drug store.

Ask the pharmacist for assistance.

A runner’s first aid kit should include the following:

• Adhesive bandages in different sizes
• Alcohol wipes
• Allergy medicine
• Aspirin
• Antibiotic ointment
• Antibacterial wipes and hand sanitizer
• Bug spray
• Disposable razor
• Elastic bandages
• Latex-free gloves
• Scissors and tweezers— for splinter or stinger removal
• Fold-up plastic water bottle
• Meds, especially if you have any pre-existing issues

Of course, you may not have all these supplies at your fingertips, but it always helps to be prepared.

Now let’s get to the practical stuff.

Sprains

Sprains are a common outdoor injury that can cause swelling, pain, and bruising.

They happen when you lose your footing while cruising along some uneven terrain or tackling a rocky edge.

That’s why ankle sprains are pretty common among trail runners.

Your Next Step

Depending on how serious you sprained your ankle, you may able to hobble home.

Whatever the case, make sure you listen to your body and stop moving altogether if you have to.

If weight-bearing is out of the question, call a taxi.

Also, keep a stretchy bandage to stabilize any sprains.

As a rule, rest, apply ice therapy and elevate the injured joint.

This simple self-care procedure can help limit swelling, fluids build-up, and bleeding in soft tissue injuries.

If symptoms don’t improve within two to three days, seek medical help for possible X-rays and assessment for fracture.

Prevention

Avoiding sprains when running ain’t easy, especially on the trails.

But you can always avoid running on technical terrains, improve your form, strengthen the muscles surrounding your ankle joint, and pay attention to your footing.

For more, check this post.

Falling & Bleeding During a Run

Falls resulting in serious cuts and wounds are common among runners, and if you take a tumble, knowing what to do next can help minimize long term damage.

A simple fall can lead to an open wound that can halt your training for the day.

And in some cases, an especially bad fall could result in a severe bleed.

Never ignore open wounds, no matter how badass they make you look like

Your Next Step

When you take a terrible fall while running, focus on controlling the bleeding first, then cleaning and protecting the injured limb.

Don’t have any first-aid tools at hand?

Use your sweatbands and extra-base layers, especially if the wound is gushing.

Take them off and press firmly over the injury until the bleeding ceases.

Putting pressure on an injury constricts the blood vessels, which limits circulation to the area, therefore, the less blood flow, the less bleeding.

Once you get home, clean the area with warm, soapy water and hydrogen peroxide before bandaging it to prevent infection.

To keep the area moist, use plain petroleum jelly or antibiotic ointment.

Additional resource – Trail Running First Aid Kit 

Prevention

When running outdoor, pay attention to your surroundings and keep an eye out for protruding roots, loose stones, sharp rocks, and anything else that could trip you over.

What’s more?

Wear running shoes offering support for your running terrain.

Blisters On A Run

Blisters are common, posing no serious threat, but they can mess up with your workout if you don’t deal with them ASAP.

This annoying condition occurs when the skin is continuously rubbed against another surface, whether it’s the skin itself, clothing, or the inside of your running shoes.

Your Next Step

I know.

It’s the most tempting thing in the universe to burst a blister, but it’s best to leave it alone.

The skin acts as a fantastic barrier to infection, but popping a blister may make the injury worse, increasing your risk for infection.

And you don’t want that.

Instead, cover the blister with plaster and make sure there are no wrinkles in the sock that may cause rubbing.

In case of a blister outbreak, shield it with a clean, non-adhesive, and dry dressing that stretches beyond the edges of the blister.

Prevention

Run in suitable shoes that fit well with no pressure points, and have been well broken in, especially when running long and/or hard.

Go for socks that offer good support, avoiding cotton materials as it retains moisture.

Also, use foot powder spray to keep your feet dry and comfortable.

Heat-induced Issues

Heat-related illnesses are dangerous and can be a question of life or death.

These occur when your body retains too much heat, resulting in an abnormal increase in body temperature.

Heat exhaustion, heat cramps, or heatstroke can happen to any runner who trains in the summer heat for too long.

The symptoms

• Elevated heart rate
• Flushed skin
• Dizziness
• Dry throat
• Dehydration
• Confusion

Your Next Step

If you’re experiencing a couple of more of these symptoms, slow down or stop training altogether.

Find a shady area, lie down with your legs raised, and drink some fluids, especially an electrolyte solution.

Ideally, you should also call someone to come and be with you and get medical attention.

If possible, apply cold packs to your groin, armpit, behind the knees, and the back of your neck to remove the heat and bring your core temperature down.

Seek medical attention if symptoms do not improve, especially if vomiting develops.

Your doctor may use cool intravenous fluids, which help lower the temperature in the bloodstream.

Prevention

Drink plenty of water, choose “shady” running routes,  and avoid running in the heat, especially during the summer between the times of 10 am to 4 pm.

Conclusion

As previously stated, today’s post is by no means the full guide to first aid skills, but I believe these simple guidelines covers some of the most common issues that runners will face out there.

That said, I’ll strongly advise you to learn more about the subject, and take a course (if you have the time to do so).

Knowing more about the subject not only comes in handy when you run into trouble, but you could also use the knowledge to help someone else.

And you can’t put a price tag on that.

Please feel free to leave your comments and questions below.

In the meantime, thank you for dropping by.

Keep Running Strong.

David D.

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

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

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

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

Feel-Good Chemicals That Boost Your Libido

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

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

Improved Confidence

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

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

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

Your Orgasms Get More Intense

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

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

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

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

Your Orgasms Get More Numbered

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

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

Running Makes You More Fertile

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

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

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

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

Doing It Too Much

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

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

Again, don’t take my word for it.

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

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

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

Actionable Tips for Balancing Running and Sexual Health

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

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

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

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

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

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

The Conclusion

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

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

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

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

Ever had one of those days when your running shoes look more like instruments of torture than tools for fitness? We’ve all been there, and trust me, you’re not alone.

The eternal debate of ‘Should I run today?’ is as common as a post-run stretch.

In this article, we’re diving into the art of knowing when to give your run a rain check.

After all, it’s not about skipping; it’s about making the right call to supercharge your running journey.

Are you ready? Let’s go.

When To Skip A Run – 1. You’re Feeling Sick

“Alright, let’s tackle the big question: ‘Should I run when I’m feeling under the weather?’ I mean, who hasn’t Googled that at some point? Turns out, it’s a hot topic with over two million search results!

Here’s the lowdown:

If it’s just a mild cold, you can lace up those sneakers. In fact, some moderate exercise might even give your immune system a little boost. But, and it’s a big ‘but,’ if you’ve got a serious fever, it’s a hard pass on running.

Here’s the science behind it:

That fever? It’s like your body’s red alert, battling an intruder. Running when you’re running hot? Well, that’s like sending your troops into battle when they’re already exhausted. Not a great idea, right?

Plus, guess what? Overdoing it in your workouts without enough rest can actually make you more susceptible to catching a cold or the flu. Yikes!

Here’s the game plan:

Wait until your temperature has chilled out for a couple of days before hitting the pavement again.

Trust me, one run isn’t worth a week in bed. And if you do decide to run despite the fever, keep a close eye on staying hydrated and watch out for overheating.

After all, running with a fever isn’t the kind of ‘hot’ you want.

When To Skip A Run – 2. Shortness of Breath

Okay, folks, let’s talk about something serious: shortness of breath during your run. You know, when you’re huffing and puffing way earlier than usual, and it’s got you wondering what’s up?

Here’s the deal:

If you’re in good shape, doing your regular run, and suddenly feel like you’re gasping for air, it might be a red flag. We’re talking about a potential issue with your heart or lungs, like cardiovascular disease, high blood pressure, or lung problems.

Here’s the game plan:

Now, I’m no doctor, but if you experience shortness of breath along with any of these buddies—trouble breathing when you’re lying flat, swollen ankles and feet, fever, blue fingertips or lips, wheezing, dizziness, or vomiting—it’s time to call in the pros.

There are various reasons for this breathlessness, and they range from asthma to anemia to a pesky pulmonary embolism. So, don’t ignore it, thinking it’s just a tough run day.

When To Skip A Run – 3. Muscle Pain

It’s pretty standard to feel a bit of muscle soreness after a good run. It’s like a badge of honor, right?

But here’s the scoop: not all muscle soreness is created equal.

Here’s the game plan:

If you’re dealing with a standard running-induced cramp, no biggie. Slow down, give that area a little massage, and then get back to your pace.

However, if your muscles are screaming at you to the point where even getting out of bed feels like an Olympic sport, it’s time to hit the brakes. Seriously, running with super sore muscles can mess with your range of motion and the way you move, which is a fast track to injury city.

When To Skip A Run – 4. Joints Pain

Muscle pains? Yeah, we runners know all about them. They’re like that familiar companion on our running journey. But let’s talk about something a bit more serious: joint pain.

Here’s the deal:

Joint pain during or after running is no joke. Ignoring it can lead to some major issues with your bones, ligaments, and tendons. One common culprit? Runner’s knee.

You’ll recognize it by that annoying dull ache under your kneecap. If you find yourself in this painful situation.

Here’s the game plan:

Step off the running track for a few days and give that poor limb a well-deserved break.

Consider changing up your running shoes – sometimes, the right pair can make all the difference.

Try running on a softer surface to ease the impact on those joints.

But here’s the deal-breaker: if the pain keeps knocking on your door, it’s time to invite a medical professional over. Trust me, it won’t magically disappear, and it might even get worse if you ignore it.

When To Skip A Run – 5. Chest Pain

Let’s talk about chest pain while you’re out on a run – it’s a big deal. Chest pain during your run could be a red flag for an underlying issue like coronary artery disease, and that’s something you don’t want to mess around with.

Here’s the deal:

When it comes to symptoms of a heart attack, here’s what to watch out for:

You might feel a sensation of pressure or a mild ache in your chest, arms, neck, or jaw.

Sweating, an intense headache, nausea, shortness of breath, dizziness, vomiting, and more chest pressure or pain – these can all be part of the package.

Here’s the game plan:

These symptoms might not necessarily bring your run to a screeching halt. But if you’re experiencing any of them, I’ll give it to you straight – stop running. And if you’re lucky, someone nearby might be able to help.

When To Skip A Run – 6. Faintness & Dizziness

Now, let’s talk about something many runners have experienced – that dizzy, lightheaded feeling during a run.

Here’s the deal:

Dizziness while running can hit you out of nowhere, and it’s important to know how to handle it.

Often, this sensation arises during or after a workout, and it can be due to factors like dehydration, low energy levels, or simply stopping abruptly.

Here’s the game plan:

Find a safe spot to rest, then lie down with your legs elevated. This helps boost blood flow to your brain and can prevent you from taking a tumble or injuring yourself.

Trust me, it’s not worth stubbornly pushing through when you’re at risk of hitting the ground.

Now, if the dizziness comes with excessive sweating, vomiting, breathlessness, or confusion, it’s time to stop messing around and seek medical attention. Your health is non-negotiable.

When To Skip A Run – 7. When You’re Pregnant

Now, let’s chat about running during pregnancy. It’s generally a great way to stay active and healthy while expecting, but there are some vital considerations.

Here’s the deal:

Firstly, running can be fantastic during pregnancy if your body is accustomed to that level of training intensity. It’s all about listening to your body.

Here’s the game plan:

It’s crucial to stop running immediately if you experience any of the following symptoms:

• Breathlessness
• Dizziness
• Chest pain
• Feelings of tightness in your tummy
• Vaginal bleeding
• Heart palpitations
• Hyperventilation
• Blinding headache
• Vomiting

What’s more?

If you already have existing medical issues like heart disease, asthma, or diabetes, it’s advisable to avoid running during pregnancy.

When To Skip A Run – 8. You’re Seriously Injured

Injuries are a clear sign from your body that it’s time to hit the pause button on training.

Here’s the deal:

Continuing to push through pain or discomfort often leads to chronic injuries and permanent damage, and nobody wants that.

Here’s the game plan:

When you’re dealing with minor soreness, it’s beneficial to stay active as it can aid in recovery by increasing blood flow and speeding up the healing process. But remember, a full-blown injury is an entirely different ballgame.

Engaging in any form of exercise while nursing an injury can add undue stress to the affected tissue, hindering the healing process. During your recovery period, consider cross-training as a gentler alternative.

There are various activities you can explore to keep your body moving, such as taking a gentle yoga class, cycling, swimming, or even incorporating some weightlifting.

Should I run today? – The Conclusion

In the end, every runner is different, so it depends on your case and needs. If one of the conditioned mentioned above applies to you, you’re better off skipping a run.

Save that run for another day, and you’ll be better off for the long run, no pun intended.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.