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Shin Splints: The Runner’s Nightmare – Defeat Pain with Prevention & Treatment

Shin Splints: The Runner's Nightmare - Defeat Pain with Prevention and Treatment

If you’re a runner, you’re probably familiar with the discomfort and pain that comes with shin splints, or shin pain while running. Shin splints are a common injury among runners, caused by the repetitive stress of running on hard surfaces or wearing improper footwear. In this post, we’ll discuss the causes of shin splints, how to prevent them, and the best treatment options for runners who experience this painful condition.

1. What Are Shin Splints?

Shin splints, also known as medial tibial stress syndrome, are a common overuse injury that affects the lower leg. They occur when there is inflammation and pain along the inner edge of the tibia, which is the large bone in the lower leg.

Shin splints are typically caused by repeated stress on the muscles, tendons, and bones in the lower leg, particularly during activities that involve running, jumping, or other high-impact exercises. This can cause small tears in the muscles and tendons that attach to the tibia, leading to inflammation and pain.

The lower leg is made up of several muscles and tendons, including the anterior tibialis, the soleus, and the gastrocnemius. These muscles are responsible for dorsiflexion and plantarflexion of the foot and ankle, and they are attached to the tibia and fibula bones in the lower leg.

There are two types of shin splints: medial and anterior.
Medial shin splints are the most common and occur along the inside of the tibia, while anterior shin splints occur along the front of the tibia. The type of shin splints a person experiences depends on the specific muscles and tendons that are affected by the injury.

Medial tibial stress syndrome (shin splint) diagram showing the Tibialis Anterior, Tibia, Gastrocnemius Muscle and the Soleus Muscle.
Shin Splints Diagram

Disclaimer: This post is not medical advice and is not intended to provide diagnosis or treatment for any medical conditions. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.

2. Symptoms That Runners May Experience

Shin splint is a common condition that affects runners and other athletes who engage in high-impact sports. The symptoms of shin splints can vary in severity but generally include:

  1. Pain along the inner edge of the shinbone (tibia): This is the most common symptom of shin splints. The pain is typically described as a dull, aching sensation that is felt along the inner edge of the shinbone and may be tender to the touch.
  2. Swelling: Some runners may experience swelling in the area where the pain is located.
  3. Redness: The skin in the affected area may appear red or inflamed.
  4. Numbness or tingling: Some runners may experience numbness or tingling in the foot or toes.
  5. Difficulty walking or running: The pain and discomfort of shin splints, or shin pain while running, can make it difficult for runners to continue with their normal training routine.

3. Shin Splint Causes In Runners

The causes of shin splints, or shin pain while running, in runners may include:

  1. Overtraining: Overtraining is a common cause of shin splints in runners. When a runner increases their mileage, intensity, or frequency of their runs too quickly, their lower leg muscles may not have enough time to recover, leading to inflammation and pain.
  2. Footwear: Worn-out or poorly fitting shoes can increase the risk of developing shin splints. Shoes that lack proper arch support or cushioning can put more strain on the lower leg muscles. It is important for runners to wear running shoes that fit properly and have adequate support and cushioning.
  3. Running on hard surfaces: Running on concrete, asphalt, or other hard surfaces can increase the impact and stress on the lower leg muscles, leading to shin splints. Runners should vary their running surfaces, including softer surfaces such as grass or dirt trails, to reduce the impact on their legs.
  4. Muscle imbalances: Imbalances in the muscles of the lower leg can lead to shin splints. Weakness or tightness in certain muscles can cause other muscles to compensate, leading to overuse and inflammation. It is important for runners to address any muscle imbalances with targeted strengthening and stretching exercises.
  5. Flat feet or high arches: Individuals with flat feet or high arches may be more prone to developing shin splints. Flat feet can lead to overpronation or excessive inward rolling of the foot. On the other hand, high arches can lead to underpronation or insufficient inward rolling of the foot. Both of these conditions can put extra stress on the lower leg muscles.
  6. Running form: Poor running form can lead to excessive stress on the lower leg muscles, causing shin splints. Overstriding, or landing with the foot too far in front of the body, can increase the impact on the lower leg muscles. Landing on the heel instead of the midfoot or forefoot can also increase stress on the lower leg. Runners should focus on proper running form, including landing on the midfoot or forefoot, to reduce the risk of developing shin splints.

These factors can contribute to excessive stress on the lower leg muscles, leading to inflammation and pain along the inner edge of the shinbone. It is important for runners to address these causes by gradually increasing their training, wearing proper footwear, varying their running surfaces, addressing muscle imbalances, and focusing on proper running form to prevent the development of shin splints.

10 Signs that indicate overtraining in running
10 signs that indicate overtraining in running

5. Treating Shin Splints

Shin splint pain, or shin pain while running, is usually felt along the inner edge of the tibia and can be worsened by physical activity. The treatment for shin splints can vary based on the severity of the injury, which may be caused by running or other activities that stress the shins. Nonetheless, there are various options available to alleviate pain and promote healing.

The R.I.C.E. Method

Shin splints, which are characterized by pain and tenderness in the lower leg, or shin muscle soreness, can be effectively treated with the R.I.C.E. method. The R.I.C.E. method involves Rest, Ice, Compression, and Elevation.

  • Rest – The first and most important treatment for shin splints is rest. This means avoiding any activities that cause pain in the affected area. It’s important to give your body time to heal and recover before returning to your normal activities.
  • Ice – Applying ice to the affected area can help reduce inflammation and pain. You can do this by wrapping an ice pack in a towel and placing it on the shin for 15-20 minutes at a time, several times a day.
  • Compression – Wearing compression socks or wrapping the affected area with a compression bandage can help reduce swelling and promote healing.
  • Elevation – Elevating the affected leg can also help reduce swelling. You can do this by propping up your leg with pillows or sitting with your legs elevated.
Bodyprox Shin Splint Ice Pack - Do your regular activities comfortably

Over-the-counter Pain Relievers

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or aspirin, can help relieve pain and reduce inflammation.

Notice: It is important to note that this information is not intended as medical advice, and you should always consult a healthcare professional before taking any medication for your condition.

Physical Therapy

If rest and self-care treatments do not improve your shin splints or sore shin muscles, a physical therapist can provide exercises to strengthen the muscles in the affected area and improve flexibility. They can also help you adjust your running technique to prevent further injury.

Stretches

Stretching can help alleviate pain and discomfort associated with shin splints, or shin pain while running, by improving flexibility and increasing blood flow to the affected area. Here are some stretches that can be effective in treating shin splints:

  1. Toe raises: Stand with your feet hip-width apart and slowly raise up onto the balls of your feet. Hold for a few seconds, then slowly lower back down. Repeat for 10-15 repetitions.
  2. Calf stretches: Stand facing a wall and place your hands on the wall at shoulder height. Take a step back with one foot and press your heel into the ground. Hold for 30 seconds, then switch sides and repeat.
  3. Soleus stretch: Sit on the ground with your legs extended in front of you. Bend one knee and place the sole of your foot on the ground. Gently pull your toes back towards your knee to feel a stretch in the lower calf. Hold for 30 seconds, then switch sides and repeat.
  4. Achilles tendon stretch: Stand with your hands on a wall and place one foot behind the other. Keep both feet flat on the ground and bend your front knee. Lean forward to feel a stretch in your Achilles tendon. Hold for 30 seconds, then switch sides and repeat.

Remember to stretch gently and avoid any movements that cause pain. Stretching can be a helpful component in treating shin splints, but it’s important to also rest and allow time for the affected muscles to heal.

Standing Calf Stretch Exercise-For Plantar Fasciitis
Calf Stretch

Orthopedic Care

In severe cases, orthopedic care may be necessary. This may include custom-made shoe inserts (orthotics) to provide better support and alignment. It may also involve surgery if the shin splints are caused by a more serious underlying condition.

It’s important to seek medical attention if the pain persists or worsens, or if you experience other symptoms such as swelling, redness, or numbness in the affected area. These could be signs of a more serious injury or condition that requires medical attention.

It’s important to note that shin splints can be caused by a variety of factors, including overuse, improper footwear, and biomechanical issues. So, if you are experiencing symptoms of shin splints, it’s important to rest, ice, and elevate the affected leg, and to seek medical attention if the symptoms persist or worsen.

4. Preventing Shin Splints

To prevent shin splints, you can take the following tips and strategies:

  1. Choose the right shoes: Make sure that you are wearing running shoes that fit properly and provide adequate support and cushioning for your feet. Look for shoes that are designed specifically for running and have good shock absorption.
  2. Avoid hard surfaces: Running on hard surfaces like concrete or asphalt can increase the impact on your shins and lead to shin splints. Try to run on softer surfaces like grass, dirt, or a track.
  3. Stretching and strengthening exercises: Incorporate stretching and strengthening exercises into your workout routine to help prevent shin splints. Focus on stretches that target the calves, hamstrings, and hip flexors. Strengthening exercises that target the lower legs and ankles, such as calf raises and toe taps, can also help.
  4. Gradually increase the intensity of your workouts: Avoid overdoing your workouts. Gradually increase the intensity and duration of your runs to avoid putting too much stress on your shins.
  5. Cross-train: Incorporate other activities into your workout routine to help reduce the impact on your shins. Swimming, cycling, and yoga are all low-impact activities that can provide a good workout without putting too much stress on your shins.
  6. Rest and recovery: Allow your body time to rest and recover between workouts, especially if you experience shin pain while running. Take at least one or two days off each week and listen to your body if you start to experience pain or discomfort.

By following these tips and strategies, you can help prevent shin splints and keep running pain-free. However, if you do experience pain or discomfort in your shins, it’s important to take a break from running and seek medical attention if necessary.

Number 1 Tip for Preventing Shin Pain and Splints While Running is: Do not do too much, too soon

6. How to Return to Running After Shin Pain and Splints

If you’re a runner who has experienced shin splints or other types of running injuries, you know how frustrating they can be. However, there are ways to recover and get back to running. In the following tips, you’ll learn some strategies for returning to running after experiencing shin splints.

  1. Listen to your body: If you experience shin pain while running, stop immediately and give your shins time to rest and recover. It’s better to take a few days off than risk making the injury worse.
  2. Gradually increase your mileage: Start by running shorter distances and gradually increase your mileage each week. This will help your body adjust to the demands of running and reduce the risk of re-injury.
  3. Choose the right surfaces to run on: Avoid hard surfaces like concrete and instead choose softer surfaces like grass or a track. If running on a hard surface, consider investing in shock-absorbing shoes or insoles.
  4. Maintain a proper stretching and strengthening routine: Make sure to stretch your calves and ankles before and after your runs. You can also perform exercises like toe raises and heel drops to strengthen your lower leg muscles.
  5. Consider cross-training: Incorporate low-impact exercises like cycling or swimming into your routine to give your shins a break while still maintaining your fitness level.
  6. Seek professional advice: If your shin splints persist or if you’re unsure about the best approach to returning to running, consider seeking advice from a sports medicine professional or physical therapist. They can provide personalized guidance and help you develop a safe and effective plan for returning to running.

➤ Conclusion:

In conclusion, shin splints can be a painful and frustrating injury for runners. However, by understanding the causes of shin splints, how to prevent them, and the best treatment options available, runners can reduce their risk of experiencing this condition and get back to doing what they love – running.

➤ Frequently Asked Questions About Shin Splints For Runners

What are shin splints?

Shin splints, also known as medial tibial stress syndrome, is a common injury that affects runners and other athletes. It causes pain and discomfort in the lower leg, specifically along the shin bone (tibia). The pain is often described as a dull, aching sensation that is felt during or after exercise.

What causes shin splints?

Shin splints are caused by repetitive stress on the shinbone and the surrounding muscles, tendons, and ligaments. This stress can be the result of overuse, improper running technique, or training too intensely, or too quickly. Runners who run on hard surfaces, such as concrete or asphalt, are also more prone to developing shin splints.

How can shin splints be prevented?

Preventing shin splints involves taking several steps, such as wearing proper footwear, stretching before and after exercise, gradually increasing training intensity and duration, avoiding hard surfaces when possible, and maintaining a healthy weight. Runners should also ensure that they have proper running form, with their feet landing underneath their bodies and their knees slightly bent.

How are shin splints treated?

Treatment for shin splints involves rest, ice, compression, and elevation (RICE). This means taking a break from running or other activities that exacerbate the pain, applying ice to the affected area, wearing compression sleeves or bandages, and elevating the leg when possible. Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can also be helpful. Physical therapy or other medical interventions may be necessary in more severe cases.

When should I see a doctor for shin splints?

Most cases of shin splints can be effectively treated with rest and home remedies. However, runners should seek medical attention if the pain is severe, does not improve with rest, or is accompanied by swelling or numbness. These symptoms may indicate a more serious injury, such as a stress fracture or compartment syndrome.

Is it a shin splint or a stress fracture that I am experiencing?

It can be difficult to determine whether you have shin splints or a stress fracture without a proper medical examination. However, there are a few key differences between the two conditions that may help you identify which one you have. Shin splints typically cause pain along the shin bone and are often the result of overuse or improper footwear. In contrast, a stress fracture is a small crack in the bone that usually causes localized pain that worsens with activity and improves with rest. If you suspect you may have either condition, it’s important to see a medical professional for an accurate diagnosis and treatment plan.

➤ References

  1. OrthoInfo – AAOS: “Shin Splints”. Published by the American Academy of Orthopaedic Surgeons.
    https://orthoinfo.aaos.org/en/diseases–conditions/shin-splints/
  2. Laura Williams — Medically reviewed by Erin Pereira, PT, DPT (July 06, 2022): “Shin Splints: Causes, Treatment, and Prevention”. Published by Verywell Fit.
    https://www.verywellfit.com/shin-splints-causes-treatment-prevention-5509375
  3. Physiopedia: “Medial Tibial Stress Syndrome”. Published by Physiopedia.
    https://www.physio-pedia.com/Medial_Tibial_Stress_Syndrome
  4. Orthobullets: “Tibial Stress Syndrome (Shin Splints)”. Available:
    https://www.orthobullets.com/knee-and-sports/3108/tibial-stress-syndrome-shin-splints (accessed 2.6.2022)
  5. Mayo Clinic Health System: “How to determine foot arch type”. Published by Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/how-to-determine-foot-arch-type
  6. University Hospitals: “Shin Splints or a Stress Fracture? How To Tell”. Published by University Hospitals. https://www.uhhospitals.org/blog/articles/2020/04/shin-splints-or-a-stress-fracture-how-to-tell
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8 Best Treadmills For Better Running at Home in 2023

8 Best Treadmills For Better Running at Home in 2023 - By Need For Run

Are you tired of skipping your daily runs because you can’t make it to the gym or due to bad weather? Look no further! In this post, we’ve compiled a list of the top 8 treadmills for running at home in 2023, so you can get a high-quality workout without ever leaving your house.

These treadmills feature sophisticated designs and advanced capabilities that make them ideal for home use. They are among the best treadmills for running and can enhance your home workout routine significantly, making them a great choice for those seeking the best treadmill for home use.

1. NordicTrack Commercial 1750 Treadmill

NordicTrack Commercial 1750 Treadmill + 30-Day iFit Membership
NordicTrack Commercial 1750 Treadmill + 30-Day iFit Membership

For several reasons, the NordicTrack Commercial Series Treadmill with a 30-day iFit Membership is a popular choice among runners and fitness enthusiasts. Here are some of the key reasons why this treadmill is considered the best for home use and running:

1) Large Running Surface: The NordicTrack Commercial Series treadmill has a large running surface of 22 x 60 inches, providing ample space for runners to move comfortably while running at high speeds.

2) Powerful Motor: The treadmill features a 3.75 CHP DurX Commercial Plus Motor that can support intense workouts, providing a maximum speed of 12 mph and a maximum incline of 15%.

3) Advanced Cushioning System: The treadmill features a cushioning system that helps to reduce the impact of running on joints, making it an excellent choice for runners who are concerned about their joint health.

4) iFit Membership: The 30-day iFit Membership provides access to an extensive library of on-demand workouts, personalized coaching, and virtual outdoor running routes. It also includes live interactive training sessions, which is a great way to stay motivated and engaged in your fitness routine.

5) Durability and Quality: NordicTrack is a well-known brand synonymous with quality and durability. The Commercial Series treadmill is made with high-quality materials and designed to withstand the wear and tear of frequent use.

In summary, the NordicTrack Commercial Series Treadmill is one of the best treadmills for home use and running because of its sizeable running surface, powerful motor, advanced cushioning system, iFit Membership, and durability.

NordicTrack Commercial 1750 Key Specifications

  • Motor: 3.75 Continuous Duty Horsepower (CHP) DurX Commercial Plus Motor
  • Speed: 0 – 12 mph (19.3 kmh)
  • Incline: 0 – 15%
  • Cushioning: FlexSelect Cushioning
  • Display: 10” Full-Color Web-Enabled Touchscreen
  • Workouts: 34 Workout Apps
  • Heart Rate Monitor: EKG Grip Pulse
  • Bluetooth: Yes
  • Audio: Intermix Acoustics 3.0 Sound System
  • Folding: Yes
  • Weight Capacity: 300 lbs
  • Dimensions: 80” L x 39” W x 58.5” H

NordicTrack Commercial 1750 Advantages:

  • The powerful 3.75 CHP motor makes the NordicTrack Commercial 1750 Treadmill a top choice for runners
  • Large running surface (22″ x 60″)
  • Adjustable incline and decline levels (-3% to 15%)
  • A variety of built-in workout programs
  • iFit compatibility for personalized workouts and global Google Maps routes
  • Touchscreen display for easy navigation and entertainment
  • Bluetooth connectivity for music and fitness tracking
  • Incline and speed controls on handrails
  • Adjustable cushioning for reduced impact on joints
  • Integrated fan for cooling during workouts
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2. ProForm Pro 2000 Treadmill

 ProForm Pro 2000 smart treadmill
 ProForm Pro 2000 Smart Treadmill

The ProForm Pro 2000 Treadmill is one of the best treadmills in 2023 because it offers many features that make it an ideal choice for most users.
It has a powerful motor with a maximum speed of 12 MPH, and it has a large belt size of 20” x 60” that can accommodate any size user. It also has an automatic incline of up to 15%, which is great for intense workouts. Additionally, it has 32 pre-set workout apps as well as other valuable features such as an integrated heart rate monitor and an iFit workout assistant.

The ProForm Pro 2000 Treadmill also provides a quiet and smooth-running experience. Lastly, it has an impressive warranty of 10 years on the motor and frame, which makes it an excellent long-term investment.

The ProForm Pro 2000 Treadmill has various key benefits, such as:

1) Low-Impact Workouts: The ProForm Pro 2000 Treadmill offers a low-impact workout, which is beneficial for people with joint problems or those who want to avoid a runner’s knee and reduce the stress on their joints during exercise.

2) High-Performance Motor: The motor is powerful and effective, providing a smooth and quiet running experience.

3) Easy-to-Use Console: The console is easy to use, making it ideal for those who want to track their progress and reach their exercise goals.

4) Built-in Workouts: The ProForm Pro 2000 Treadmill comes with several pre-programmed workouts that are designed to help users get the best possible results.

5) Space-Saving Design: The treadmill is compact and space-saving, making it an ideal choice for those with limited workout space.

6) Durability: The ProForm Pro 2000 Treadmill is a highly durable machine, built to withstand regular use and wear and tear.

ProForm Pro 2000 Key Specifications

  • Motor: ProForm® 2.75 CHP Mach Z™ Commercial Motor
  • Speed Range: 0 – 12 mph
  • Incline: -3% to 15%
  • Running Surface: 20″ x 60″
  • Cushioning: ProShox™ Cushioning
  • Folding: SpaceSaver® Design with EasyLift™ Assist
  • Heart Rate: EKG Grip Pulse
  • Display: 10” Smart HD Touchscreen
  • Fan: CoolAire™ Workout Fan
  • Dimensions: 70.2″ L x 33.3″ W x 57.3″ H
  • Weight: 265 lbs
  • Warranty: ‎10-Year Frame, 2-Year Parts, 1-Year Labor

ProForm Pro 2000 Smart Treadmill Advantages :

  • Large running surface (22″ x 60″)
  • Powerful motor (3.5 HP)
  • Adjustable incline and decline levels (-3% to 15%)
  • A variety of built-in workout programs
  • iFit compatibility for personalized workouts and global Google Maps routes
  • Touchscreen display for easy navigation and entertainment
  • Bluetooth connectivity for music and fitness tracking
  • Incline and speed controls on handrails
  • Adjustable cushioning for reduced impact on joints
  • Integrated fan for cooling during workouts
  • Folding design for easy storage
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3. Sole F85 Treadmill

Sole Fitness F85 Folding Treadmill
Sole Fitness F85 Folding Treadmill

The Sole F85 Treadmill is a high-quality piece of exercise equipment designed for home use. It is built with a sturdy steel frame, a powerful motor, and advanced cushioning technology to provide users with a comfortable and effective workout experience. The treadmill also features a user-friendly console with a large LCD display, Bluetooth connectivity, and multiple workout programs.
With a spacious running surface and high weight capacity, the Sole F85 Treadmill suits users of all sizes and fitness levels.

It’s clear that the Sole F85 Treadmill is highly regarded as one of the best options for home use in 2023, owing to its outstanding features, durability, and positive feedback from users.

The reasons Sole F85 Treadmill is considered one of the best running treadmills are:

1) High-quality construction: The Sole F85 Treadmill has high-quality components, including a powerful 4.0 HP motor, a durable steel frame, and large rollers. This makes the treadmill sturdy and able to withstand intense workouts.

2) Large Running Surface: The treadmill has a spacious 22″ x 60″ running surface, suitable for users of all sizes, and ample room for running or walking.

3) Advanced Cushioning System: The F85 features Cushion Flex Whisper Deck technology, which reduces the impact on your joints by up to 40% compared to running on pavement.

4) User-Friendly Console: The Sole F85 is easy to use and features a 10.1-inch touchscreen TFT LCD with 10 different workout programs, Bluetooth connectivity, and an integrated tablet holder. It also includes 7 preset Apps, like YouTube and Netflix.

5) High Weight Capacity: The treadmill has a high weight capacity of 400 pounds, making it suitable for larger users.

Overall, the Sole F85 Treadmill is considered one of the top treadmills for home use in 2023 due to its high-quality construction, spacious running surface, advanced cushioning system, user-friendly console, high weight capacity, and strong warranty. Additionally, the reviews of this treadmill are generally positive, highlighting its durability, ease of use, and effectiveness in helping users reach their fitness goals.

Sole F85 Treadmill Key Specifications

  • Motor: 4.0 HP
  • Speed: 0.5 – 12 MPH (0.8 – 19.3 km/h)
  • Incline: 0 – 15%
  • Running Surface: 22″ x 60″ (56 cm x 152 cm)
  • Folding: Yes, with EasyAssist folding deck design
  • Weight Capacity: 400 lbs (181 kg)
  • Display: 10.1″ TFT LCD display with adjustable angle
  • Workout Programs: 6 standard programs, 12 custom programs
  • Heart Rate Monitoring: Contact pulse sensors and wireless telemetry compatible with chest strap (not included)
  • Sound System: Built-in speakers and audio jack for MP3 player or phone
  • Cooling Fan: Yes
  • Dimensions (L x W x H): 83″ x 37″ x 57″ (211 cm x 94 cm x 145 cm)

Sole Fitness F85 Folding Treadmill Advantages:

  • High weight capacity (up to 400 pounds)
  • Large running surface (22″ x 60″)
  • Powerful motor (4.0 HP)
  • Folding design for easy storage
  • Variety of workout programs and incline levels
  • Bluetooth connectivity for music and fitness tracking
  • Integrated tablet holder
  • Cushioned deck for reduced impact on joints
  • Incline and speed controls on handrails
  • Heart rate monitoring via pulse grips or chest strap (sold separately)
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4. Horizon T101 Treadmill

Horizon Fitness T101 Folding Treadmill with Incline for Running and Walking with Bluetooth Connectivity 300 lb Capacity, Running Machine for Home Exercise
Horizon Fitness T101 Folding Treadmill

The Horizon T101 Treadmill is a popular fitness machine designed for home use. It offers an affordable and convenient way for individuals to achieve their fitness goals without having to leave the comfort of their homes. The treadmill is built with high-quality materials and advanced technology to provide a comfortable and effective workout experience. It features several customizable settings, including speed and incline, making it suitable for users of different fitness levels.
Additionally, it comes with several entertainment features, including a built-in sound system, Bluetooth connectivity, and a device holder, to keep users motivated and engaged during their workout sessions.

Overall, the Horizon T101 Treadmill is an excellent choice for those looking for a reliable and feature-packed treadmill for their home gym.

The Horizon T101 Treadmill is popular for several reasons, including:

1) Affordability: The Horizon T101 Treadmill is priced affordably, making it a great option for individuals who want to have a high-quality treadmill without breaking the bank.

2) Durability: The treadmill is built with high-quality materials, and its sturdy frame can support users up to 300 pounds.

3) Customization: The Horizon T101 Treadmill offers several customizable settings, including speed and incline, to cater to users of different fitness levels and workout preferences.

4) Technology and Entertainment Features: The treadmill is equipped with several advanced technology features, including Bluetooth connectivity and a device holder, which allows users to stream music or watch their favorite shows while working out. It also has a water bottle holder.

5) Quiet operation: The Horizon T101 Treadmill operates quietly, making it ideal for use in homes with thin walls or close neighbors. The motor is designed to be powerful yet quiet, so you can run or walk without disturbing anyone.

6) Space-saving design: The Horizon T101 has a space-saving design that makes it perfect for small homes or apartments. It can be easily folded up and stored away when not in use, saving valuable floor space.

7) Comfortable running surface: The Horizon T101 Treadmill features a cushioned running surface that absorbs shock and reduces the impact on your joints. This makes it more comfortable to run or walk for longer periods, and it reduces the risk of injury.

Horizon T101 Treadmill Key Specifications

  • Motor: 2.5 HP motor.
  • Speed: The treadmill can reach a maximum speed of 10 mph.
  • Incline: The treadmill has a maximum incline of 10%.
  • Running Surface: The treadmill has a 20″ x 55″ running surface.
  • Weight Capacity: The treadmill can support users up to 300 pounds.
  • Folding: The treadmill can be folded up for easy storage.
  • Display: The treadmill has a 5″ LCD display screen that shows speed, time, distance, calories burned, and heart rate.
  • Connectivity: The treadmill has Bluetooth connectivity and a USB port for charging devices.
  • Entertainment: The treadmill has built-in speakers and a device holder.

Horizon T101 Treadmill Advantages:

  • Affordable Price
  • Sturdy and Durable Frame
  • Customizable Settings
  • Advanced Technology Features
  • User-friendly Design
  • Space-Saving Folding Feature
  • Large Running Surface
  • Multiple Workout Programs
  • Bluetooth Connectivity
  • Built-in Speakers and Device Holder
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5. XTERRA Fitness TRX3500 Folding Treadmill

XTERRA Fitness TRX3500 Folding Treadmill
XTERRA Fitness TRX3500 Folding Treadmill

The XTERRA Fitness TRX3500 Folding Treadmill is a high-quality, durable treadmill designed for home use. It offers a range of features and functions to help you get a challenging workout and improve your fitness levels.

One of the main advantages of the TRX3500 is its folding design, which makes it easy to store when not in use. The treadmill also has a sturdy frame and high weight capacity, making it suitable for users of different sizes.

The TRX3500 has a powerful motor that can reach speeds of up to 12 mph, allowing for high-intensity workouts. The incline can also be adjusted up to 12%, which can help you simulate uphill running and add variety to your training.

The console on the TRX3500 features a large LCD display that shows your speed, time, distance, calories burned, and heart rate. The treadmill also includes a range of workout programs, including custom programs that you can create based on your fitness goals.

Other features of the TRX3500 include built-in speakers, a fan to keep you cool during workouts, and a USB charging port for your devices. Overall, the XTERRA Fitness TRX3500 Folding Treadmill is a great option for anyone looking for a high-quality, versatile treadmill for home use.

What makes the XTERRA TRX3500 one of the best options for home use running?

The XTERRA Fitness TRX3500 Folding Treadmill is considered a high-quality treadmill for running and one of the best treadmills for home use for several reasons:

1) Powerful Motor: The TRX3500 is equipped with a 3.0 HP motor, which can reach speeds of up to 12 mph, making it suitable for high-intensity running workouts.

2) Adjustable Incline: The TRX3500 has an adjustable incline of up to 12%, which can help you simulate uphill running and add variety to your workouts.

3) Large Running Surface: The treadmill has a large running surface of 20″ x 60″, which provides ample space for comfortable running.

4) Durable Construction: The TRX3500 has a sturdy frame and can support users up to 350 pounds, making it durable and suitable for users of different sizes.

5) Multiple Workout Programs: The treadmill includes a range of workout programs, including custom programs that you can create based on your fitness goals.

6) Convenient Features: The TRX3500 has built-in speakers, a fan to keep you cool during workouts, and a USB charging port for your devices, making it convenient to use.

7) Folding Design: The TRX3500 can be easily folded for storage, which is a great feature for those with limited space in their home gym.

Overall, the XTERRA Fitness TRX3500 Folding Treadmill offers a range of features and functions that make it high-quality for home use and one of the best treadmills for running at home.

XTERRA Fitness TRX3500 Key Specifications:

  • Motor: 3.0 HP
  • Running surface: 20″ x 60″
  • Speed range: 0.5 – 12 mph
  • Incline range: 0 – 12%
  • Folding design: Yes, with Lift Assist technology
  • Maximum user weight: 350 lbs
  • Display: 6.5″ Blue Backlit LCD
  • Programs: 30 preset workout programs, including heart rate control and custom user programs
  • Heart rate monitoring: Hand pulse grips and wireless chest strap compatible (not included)
  • Audio: Built-in speakers and audio jack for MP3 player
  • Cooling fan: Yes
  • Dimensions (unfolded): 77.2″ L x 35.5″ W x 56.1″ H
  • Dimensions (folded): 47.5″ L x 35.5″ W x 65.5″ H
  • Warranty: Lifetime frame and motor, 2 years parts, 1 year in-home labor.

XTERRA Fitness TRX3500 Treadmill Advantages:

  • Powerful motor for a smooth and consistent workout
  • Large running surface for comfortable stride length
  • Wide range of speed and incline settings for varying intensity levels
  • Easy folding design for convenient storage
  • Multiple preset workout programs for targeted fitness goals
  • Heart rate monitoring for accurate tracking of fitness progress
  • Built-in speakers and cooling fan for added comfort during workouts
  • High weight capacity for a broader range of users
  • User-friendly LCD display for clear and easy-to-read workout data
  • Durable construction with a lifetime warranty on the frame and motor
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6. Bowflex Treadmill T22

Bowflex Treadmill T22 - Best treadmill for runners - 2023
Bowflex Treadmill Series | Style: T22

The Bowflex Treadmill T22 is a high-end treadmill designed for home use. It is a part of the Bowflex T Series of treadmills, which are known for their high-quality construction and advanced features. The T22 is one of the most advanced models in the T Series, and it offers a range of features that make it a top choice for fitness enthusiasts who are looking to take their workouts to the next level.

One of the key features of the Bowflex Treadmill T22 is its powerful motor, which can reach speeds of up to 12 mph. This makes it suitable for both jogging and running, and it can provide a challenging workout for even the most experienced athletes. The treadmill also has a large running surface, measuring 22″ x 60″, which gives you plenty of room to move around and maintain your balance while running.

Another great feature of the Bowflex Treadmill T22 is its advanced console, which provides a range of workout programs and tracking features. The console has a large LCD screen that displays your workout stats, including distance, speed, time, and calories burned. It also comes with a range of pre-programmed workouts, including interval training, hill workouts, and fat-burning workouts.

If you can afford it, the Bowflex Treadmill T22 is an excellent investment for anyone who is serious about their fitness.

While it may be more expensive than some other treadmills on the market, its advanced features and high-quality construction make it worth the price. With its powerful motor, large running surface, and advanced console, the T22 can provide a challenging and rewarding workout that will help you reach your fitness goals.

Bowflex Treadmill T22 Key Specifications

  • Motor: 3 Horsepower
  • Running surface: 22″ x 60″
  • Speed range: 0.5 to 12 mph
  • Incline range: -5% to 20% high-performance motorized incline
  • Folding: Yes, with SoftDrop™ technology
  • Console: 22″ HD Touchscreen with Bluetooth connectivity
  • Programs: 16 built-in workout programs
  • Heart rate monitoring: Contact grips and Bluetooth wireless chest strap
  • Weight capacity: 350 lbs
  • Warranty: 15-year motor and frame warranty, 5-year parts warranty, and 2-year labor warranty.
  • Streaming Entertainment: Netflix, Hulu, Amazon Prime, Disney+ (Streaming service provider subscriptions not included. JRNY Membership required to access streaming service provider apps on the console.)

Bowflex Treadmill T22 Advantages:

  • Powerful Motor for Smooth Performance
  • Enjoy a Comfortable Workout with a Spacious Running Surface.
  • Wide Range of Speeds and Inclines for Varied Workouts
  • Space-Saving Design with SoftDrop™ Folding Technology
  • Advanced Console with Bluetooth Connectivity for Entertainment and Tracking
  • Built-in Workout Programs for Varied Challenges
  • Heart Rate Monitoring for Efficient Cardio Training
  • High Weight Capacity for Versatile Use
  • Long Warranty for Peace of Mind
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7. Schwinn Fitness 810 Treadmill

Schwinn Fitness 810 Treadmill
Schwinn Fitness 810 Treadmill

The Schwinn Fitness 810 Treadmill is a high-quality fitness equipment designed to provide a complete cardio workout from the comfort of your own home. It features a quiet and powerful motor that can reach a maximum speed of 10 mph and can be inclined up to 10 degrees to simulate outdoor running conditions. The treadmill also comes with a 5.5-inch backlit LCD screen that displays your speed, distance, time, calories burned, and heart rate, allowing you to track your progress and customize your workouts accordingly.

One of the main reasons why the Schwinn Fitness 810 Treadmill is a great value for money is its sturdy construction and durable components. The treadmill is built with a solid steel frame that can support users up to 275 pounds, while the deck is made of high-quality materials that can withstand the impact of regular use.

Additionally, the treadmill comes with a variety of built-in programs and features that can help you achieve your fitness goals faster, such as quick speed and incline buttons, heart rate sensors, and a Bluetooth-enabled console that can connect to your favorite fitness apps.

Overall, the Schwinn Fitness 810 Treadmill is an excellent choice for anyone looking to invest in reliable and effective home fitness equipment that delivers great value for money. So, whether you’re a beginner or an experienced runner, this treadmill offers the versatility, performance, and convenience you need to take your fitness to the next level.

Schwinn Fitness 810 Treadmill Key Specifications

  • Motor: 2 HP
  • Speed range: 0.5 to 10 mph
  • Incline range: 0 to 10%
  • Running area: 20″ x 55″
  • Folding design: SoftDrop folding system for easy storage
  • Console: DualTrack blue backlit LCD display
  • Workout programs: 16 workout programs including manual, interval, and weight control
  • Heart rate monitoring: Contact grip sensors and telemetry enabled for wireless heart rate monitoring
  • Maximum user weight: 275 lbs.
  • Dimensions (L x W x H): 72.8″ x 35.2″ x 57.6″
  • Bluetooth Connectivity: Explore the World™ App

Schwinn Fitness 810 Advantages:

  • It runs Smoothly and Quietly
  • Advanced LCD Display
  • Bluetooth Connectivity
  • Multiple User Profiles
  • Heart Rate Monitor
  • Magnetic Resistance
  • Wide Range of Resistance Levels
  • Comfortable and Adjustable Seat
  • Ergonomic Handlebars
  • Compact and Space-Saving Design
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8. Sunny Health & Fitness SF-T7724 Treadmill (Best Budget Treadmill)

Sunny Health & Fitness Electric SF-T7724 Treadmill with Easy Foldable Design and Adjustable Incline
Sunny Health & Fitness Energy Flex Motorized Treadmill – SF-T7724

The Sunny Health & Fitness Energy Flex Motorized Treadmill SF-T7724 is one of the best budget treadmills in 2023, offering a wide range of features and functionalities at an affordable price. With a powerful motor, large running surface, and adjustable incline, it is a great option for runners who want to train indoors without breaking the bank.

One of the key advantages of the SF-T7724 is its energy flex suspension system, which provides cushioning and support to reduce the impact on your joints while running. This makes it an excellent choice for those who are recovering from injuries or looking to prevent them.

Another benefit of the SF-T7724 is its motorized incline, which allows you to adjust the level of incline to simulate outdoor terrain and increase the intensity of your workout. Additionally, the treadmill comes equipped with a range of pre-programmed workout programs and a user-friendly console with a large display, which tracks your speed, distance, time, and calories burned.

Overall, the Sunny Health & Fitness Energy Flex Motorized Treadmill – SF-T7724 is a great choice for runners who want a reliable and feature-packed treadmill at an affordable price.

Sunny Health & Fitness SF-T7724 Treadmill Key Specifications

  • Motor: The treadmill has a 2.5 horsepower motor with a maximum speed of 10 mph.
  • Incline: The treadmill has a maximum incline of 15%, which allows users to simulate hill workouts and increase the intensity of their workout.
  • Running Surface: The running surface is 18 inches wide and 51.5 inches long, providing ample space for most users to run comfortably.
  • Display: The treadmill features a 7-inch LCD display that shows speed, distance, time, calories burned, and heart rate.
  • Programs: The treadmill has 16 preset programs that offer a variety of workout options, including interval training, hill workouts, and fat-burning programs.
  • Folding Design: The treadmill has a folding design that allows it to be easily stored when not in use.
  • Weight Capacity: The treadmill has a maximum weight capacity of 240 pounds, making it suitable for most users.
  • Connectivity: USB Charge Port, MP3 Port, and Speakers. Also, this treadmill is Bluetooth enabled and can connect to the Sunny Health & Fitness app to track workouts and progress.
  • Dimensions: 71.7L X 30.7W X 12.8H Inch
  • Warranty: The treadmill comes with a 3-year structural frame warranty and a 180-day parts and components warranty.

Sunny Health & Fitness SF-T7724 Treadmill Advantages:

  • High-Quality Treadmill with 15 Levels of Automatic Incline
  • Powerful Motor for High-Speed Running
  • Large Running Surface for Comfortable Training
  • Advanced Cushioning for Joint Protection
  • Adjustable Incline for Challenging Workouts
  • Bluetooth Connectivity for Music and Tracking
  • Heart Rate Sensors for Monitoring Fitness Levels
  • Convenient Folding Design for Easy Storage
  • Built-in Programs for Customizable Workouts
  • Intuitive Display for Easy Navigation
  • Affordable Price for a High-Quality Treadmill.
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➤ Conclusion: Choosing the Best Treadmill for Home Use

These 8 treadmills are the top picks for home use in 2023, with advanced features and sleek designs. They are perfect for improving your home workout routine and providing a comfortable and superior running experience. The user-friendly interfaces make them easy to use and enhance your overall fitness journey.

For Serious Runners:

The NordicTrack Commercial 1750 Treadmill and ProForm Pro 2000 Treadmill are great options for serious runners.

Balance of Features and Affordability:

The Sole F85 Treadmill and Horizon T101 Treadmill offer a balance of features and affordability.

For Limited Space:

The XTERRA Fitness TRX3500 Folding Treadmill and Bowflex Treadmill T22 are perfect for those with limited space.

Range of Workout Programs:

The Schwinn Fitness 810 Treadmill offers a range of workout programs.

Best Budget Option:

Finally, the Sunny Health & Fitness SF-T7724 Treadmill is the best budget option for those looking for an affordable treadmill.

By carefully considering your individual needs and preferences, you can choose from among the top treadmills for home use and achieve your running goals from the comfort of your own home.

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Everything You Need To Know About Running With Plantar Fasciitis

Everything You Need To Know About Running With Plantar Fasciitis - By Need For Run

Plantar fasciitis (pronounced ‘fashee-EYE-tiss’), often referred to as Runner’s Heel, is a prevalent overuse injury among runners, regardless of experience level or distance.
Affecting roughly 10% of runners at some point in their running journey, it results from inflammation or microtears in the plantar fascia—a thick band of tissue that supports the arch of your foot.

Understanding the causes and management strategies can help keep you running while minimizing discomfort and recovery time.

1. What Is Plantar Fasciitis?

Plantar fasciitis occurs when the plantar fascia—a thick, fibrous tissue that stretches from the heel to the toes—becomes inflamed.
This tissue supports the foot’s arch and helps absorb impact during walking or running. When it’s strained or overused, inflammation and microtears can lead to sharp heel pain.

Plantar fasciitis is a leading cause of heel discomfort, and if left untreated, it can become chronic, making activities like running, walking, and even daily tasks painful and difficult.

Disclaimer: This post is not medical advice and is not intended to provide diagnosis or treatment for any medical conditions. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.

2. What Causes Plantar Fasciitis?

Plantar fasciitis is mainly caused by excessive stress on the heel, particularly during activities like running, walking, and dancing. Overtraining or rapidly increasing exercise intensity can strain the plantar fascia, leading to small tears and inflammation.

Additional factors such as exercising on hard surfaces, tight calf muscles, inadequate footwear support, and carrying extra body weight contribute to the risk.
Although the exact cause isn’t always clear, these conditions are common triggers, especially for people aged 40-60.

Key Risk Factors:

  • Running or walking on hard surfaces
  • Tight calf or heel muscles
  • Wearing unsupportive shoes
  • Carrying extra body weight
  • Standing for prolonged periods
Photo credit: By OpenStax College via Wikimedia Commons

As shown in the picture above, the Plantar fascia, also known as the plantar aponeurosis, is a strong, thick band of connective tissue that runs across the sole of the foot.

3. Symptoms and Diagnosis of Plantar Fasciitis

➤ Symptoms:

The primary symptom of plantar fasciitis is intense heel pain, especially after waking up or sitting for extended periods. Pain often worsens with activity, particularly after standing or walking for prolonged durations.
Other common symptoms include:

  • Sharp heel pain in the morning or after resting
  • Increased heel pain after standing or walking for a long time
  • Pain in the arch of the foot
  • Aggravated pain when climbing stairs or standing on toes
  • Swelling or tenderness in the heel or arch
  • Pain spreading from the heel to the sole
  • Difficulty walking or limping due to discomfort
Plantar Fasciitis Symptom: Sharp and stabbing heel pain

Plantar Fasciitis Common Symptom:
Sharp and Stabbing Heel Pain

➤ Diagnosis:

A doctor will assess your symptoms and perform a physical examination, pressing on the bottom of the foot to pinpoint tenderness and asking you to walk or stand on your toes.
Imaging tests like X-rays, ultrasounds, or MRIs may be used to detect damage, inflammation, or thickening of the plantar fascia. These tests also help rule out other conditions, such as fractures, that could cause similar heel pain.

4. Treatment Options for Plantar Fasciitis

There are several effective ways to manage plantar fasciitis, ranging from home care techniques to medical interventions. The goal is to reduce inflammation, relieve pain, and promote healing in the affected area.

  1. Stretching Exercises: Regularly stretching the calf and foot muscles can ease strain and improve flexibility.
  2. Ice and Heat Therapy: Ice reduces inflammation, while heat relaxes tight muscles and improves blood flow.
  3. Orthotic Devices: Custom orthotics or shoe inserts provide arch support and reduce pressure on the plantar fascia.
  4. Arch Taping: Taping supports the foot’s structure, relieving pain and promoting proper alignment.
  5. Anti-Inflammatory Medications: Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, help alleviate pain and reduce inflammation.
  6. Physical Therapy: A physical therapist can tailor exercises to strengthen the foot and calf, reduce pain, and improve mobility.
  7. Night Splints: Wearing night splints stretches the fascia during sleep, reducing morning pain.
  8. Cortisone Injections: For severe cases, cortisone injections can be used to quickly reduce inflammation and provide longer-term relief.
StrictlyStability Soft Night Splint Sock For Plantar Fasciitis and Achilles Tendinitis
Night Splint Sock For Plantar Fasciitis

Managing plantar fasciitis often requires a combination of treatments. Stretching, orthotic support, and ice therapy are generally effective in most cases. If symptoms persist, it’s important to consult a healthcare professional for further evaluation and more advanced interventions.

5. Exercises for Preventing and Treating Plantar Fasciitis

Incorporating targeted exercises into your routine can help alleviate pain from plantar fasciitis and prevent future issues by improving flexibility, strength, and overall foot health.

Calf Stretch

How to do it: Stand facing a wall with your hands placed against it. Step your right foot back around two feet, keeping your heel flat on the ground. Slowly lean forward until you feel a stretch in your calf muscle. Hold the position for 20–30 seconds, then switch legs.

Benefits: This stretch targets tight calf muscles, which are often linked to plantar fasciitis by placing excess strain on the plantar fascia.

Standing calf stretch exercise for plantar fasciitis relief – woman performing a calf stretch against a wall to improve flexibility and reduce heel pain.

Plantar Fascia Stretch

How to do it: Sit on the floor with your legs extended. Use a towel or resistance band, looping it around the ball of your foot. Gently pull the towel toward you until you feel a stretch in the arch of your foot. Hold for 20–30 seconds, then repeat on the other foot.

Benefits: This stretch loosens the plantar fascia and reduces tension, helping alleviate pain and improve flexibility.

Heel Drops

How to do it: Stand on the edge of a step with your heels hanging off. Slowly raise your heels as high as possible, then lower them until your heels dip below the step. Perform 10–15 repetitions.

Benefits: Heel drops strengthen the calf muscles and Achilles tendon, providing better support for the plantar fascia and reducing heel pain.

Toe Curls

How to do it: Sit with a small towel placed under your feet. Use your toes to scrunch and lift the towel. Repeat this curling motion 10–15 times.

Benefits: This exercise strengthens the small muscles in your feet, helping improve arch support and stability, which reduces strain on the fascia.

Strengthening Exercises

How to do it: Incorporate exercises like toe raises, calf raises, and heel raises into your routine. For example, stand on your toes and raise your heels, then lower them. Perform 10–15 repetitions.

Benefits: Strengthening these muscles improves foot and ankle stability, preventing overuse injuries like plantar fasciitis.

Foam Rolling

Benefits: Foam rolling helps release tension and reduce inflammation in the plantar fascia, providing relief from pain and stiffness.

How to do it: Use a foam roller or tennis ball under the arch of your foot. Roll your foot back and forth for 10–15 minutes, applying gentle pressure to massage the tissue.

A person performing a foot massage by rolling the arch of their foot over a tennis ball, which helps to alleviate tension in the plantar fascia.
A person massages their foot by rolling the arch over a tennis ball to relieve tension in the plantar fascia.

These exercises are a proactive approach to managing plantar fasciitis by targeting key muscles and tissues. By regularly performing them, you can ease discomfort and help prevent future flare-ups.

6. Can You Run With Plantar Fasciitis?

Yes, it’s possible to run with plantar fasciitis, but you must take specific precautions to avoid worsening the condition. Incorporating stretching, strengthening exercises, and using orthotics can help manage pain and prevent further injury. Appropriate footwear is also crucial, providing extra arch support and cushioning. It’s essential to consult with your doctor before continuing any running routine with this condition.

Key considerations:

  • Avoid increasing running intensity or distance if pain persists during your run.
  • Running should be stopped altogether if the pain is severe or worsens, as the high-impact nature of running can exacerbate symptoms.

📌 Important: Running with untreated plantar fasciitis can lead to more serious foot problems in the future.

If pain persists from start to finish during your run, it’s time to rest, recover, and seek professional advice.

7. How Runners Can Prevent Plantar Fasciitis

Stretch and Strengthen Your Feet and Calves

Regular stretching and strengthening exercises for your feet and calves help alleviate pressure on the plantar fascia, reducing the risk of injury.

Wear Proper Running Shoes

Choosing the right running shoes is essential for proper arch support and cushioning. The right shoes prevent strain on your plantar fascia and reduce the risk of injury.

Gradually Increase Mileage

To avoid overloading the fascia, increase your running distance slowly—no more than 10% per week. Take “down weeks” every few weeks, reducing your mileage to allow recovery.

Take Rest Days

Incorporate rest days between runs to give your feet time to recover, preventing overuse injuries like plantar fasciitis.

Ice Your Feet After Running

After each run, ice your feet for 10–15 minutes to reduce inflammation and soothe irritated tissues.

Use Arch Supports or Orthotics

Arch supports or orthotics can offer additional stability and reduce strain, especially for runners with high arches who are more prone to plantar fasciitis.

By combining these strategies, runners can significantly reduce the risk of developing plantar fasciitis while maintaining their performance.

8. Tips for Running with Plantar Fasciitis

Running with plantar fasciitis requires extra care to manage symptoms and prevent the worsening of the condition. Below are detailed tips to help you stay active while reducing discomfort:

Tip 1 – Stretch and Warm Up
Before your run, make sure to warm up properly by focusing on dynamic stretches for your calves, Achilles tendon, and plantar fascia. This can help reduce tension and pain, effectively preparing the fascia for impact.

Tip 2 – Wear Supportive Shoes
Choose running shoes with proper arch support and cushioning designed to alleviate plantar fascia strain. The right footwear helps distribute pressure evenly across the foot.

Tip 3 – Use Orthotics
Orthotic inserts offer extra heel and arch support, reducing the strain on your plantar fascia. Consider custom-made or over-the-counter options.

Tip 4 – Incorporate Rest Days
Allow your feet time to recover by scheduling rest days between runs. This reduces inflammation and prevents overloading the plantar fascia.

Tip 5 – Apply Ice Post-Run
After running, use ice packs to reduce inflammation and pain in the affected area. Ice therapy helps control swelling.

Tip 6 – Consult a Doctor
If your pain persists despite treatment, seek professional medical advice. A doctor may suggest physical therapy or medication to aid recovery.

By following these steps, you can continue running while managing plantar fasciitis symptoms effectively.

Dr. Scholl’s Plantar Fasciitis Pain Relief Orthotics /Clinically Proven Relief and Prevention of Plantar Fasciitis Pain.
Plantar Fasciitis Pain Relief Orthotics

Plantar fasciitis can be pretty painful at the beginning of a run, but the discomfort usually dissipates as you get more warmed up.

9. Shoes for Running with Plantar Fasciitis

Finding the right running shoes when dealing with plantar fasciitis can make a huge difference in comfort and injury prevention. Here are key features to prioritize:

  • Cushioning and Arch Support: Opt for shoes with strong arch support and ample cushioning, especially in the heel and midsole. This reduces impact and prevents strain on the plantar fascia.
  • Wide Toe Box: A roomy toe box allows the foot to expand naturally during a run, preventing additional pressure on the arch.
  • Adjustable Heel Counter: A snug yet adjustable heel counter can stabilize the heel and control excessive foot movement, helping to minimize strain.
  • Shock-Absorbing Outsole: A high-quality outsole designed for shock absorption is essential, as it helps soften the impact on each step.
  • Higher Heel-to-Toe Drop: A higher heel drop (8-12mm) helps shift weight toward the front of the foot, relieving pressure on the plantar fascia.

Additional Tips for Casual Footwear

For casual or dress shoes, it’s equally important to seek options with proper arch support and cushioning. Even when you’re not running, wearing supportive footwear can alleviate strain on the plantar fascia and expedite recovery.

By selecting the right shoes and paying attention to these key features, you’ll not only reduce discomfort but also minimize the risk of worsening plantar fasciitis symptoms.

10. Alternative Treatments for Plantar Fasciitis

When managing plantar fasciitis, considering alternative treatments can provide additional relief alongside traditional therapies. A diet focused on reducing inflammation and supporting tissue repair can play a key role in recovery. By choosing the right foods, you can help alleviate discomfort and promote healing.

  • Anti-inflammatory foods: Incorporate omega-3-rich sources like fish and leafy greens to reduce inflammation.
  • Vitamin C-rich foods: Citrus fruits and berries boost collagen, supporting the plantar fascia.
  • Avoid processed foods: Minimize refined sugars and trans fats.
  • Stay hydrated: Proper hydration supports tissue repair.

These dietary changes, alongside other treatments, may aid in relieving plantar fasciitis symptoms and speeding recovery. Combining nutrition with stretching, rest, and supportive footwear can provide a well-rounded approach to managing this condition​

➤ Running With Plantar Fasciitis Frequently Asked Questions

How long does it take to recover from plantar fasciitis?

The recovery time varies depending on the severity of the injury and the treatment approach. Typically, it can take a few weeks to a few months to fully recover. Following medical advice, doing the recommended exercises, and taking precautions such as using supportive footwear can expedite healing.

Can I run with plantar fasciitis?

Yes, but running with plantar fasciitis requires taking steps to prevent further injury. Ensure you’re wearing supportive shoes with good cushioning and always warm up before running. Incorporate cool-down stretches after runs and avoid hard surfaces. Start with low-intensity runs, gradually increasing distance and pace. If pain worsens, rest and consult a healthcare provider.

What are the best shoes for running with plantar fasciitis?

Shoes with a cushioned sole and good arch support are ideal for runners with plantar fasciitis. Lightweight and flexible shoes help reduce the pressure on the plantar fascia. Ensure your shoes fit well, provide stability, and are designed for your running style.

How long should you stay off running with severe plantar fasciitis?

If you suffer from severe plantar fasciitis, it’s recommended to avoid running for 2 to 6 weeks to allow healing. During this period, focus on rest, treatment, and low-impact cross-training activities like swimming or cycling to stay active while minimizing stress on your feet.

Can plantar fasciitis become chronic?

Yes, plantar fasciitis can become chronic if left untreated or if the foot continues to be stressed without proper healing. Chronic plantar fasciitis may require long-term management, including specialized footwear, physical therapy, or other interventions. Early treatment is key to preventing long-term issues.

➤ References

  1. “Plantar fasciitis” on the Mayo Clinic website.
    https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846
  2. Thomas Trojian, MD, MMB, And Alicia K. Tucker, MD (2019). “Plantar Fasciitis“.
    American Family Physician. vol. 99, no. 12, 15 June 2019, pp. 744-750.
    https://www.aafp.org/pubs/afp/issues/2011/0915/p676.html
  3. Sara Lindberg, BS, MEd, — Medically reviewed by Lauren Jarmusz, PT, DPT, OCS (October 21, 2020): “Should You Continue to Run with Plantar Fasciitis?”. Published by Healthline’s Medical Affairs.
    https://www.healthline.com/health/running-with-plantar-fasciitis
  4. John Davis: “What are the Best Ways for a Runner to Prevent and Improve Plantar Fasciitis?“, Published by Runners Connect.
    https://runnersconnect.net/plantar-fasciitis-in-runners/
  5. Wendy Bumgardner – Medically reviewed by Erin Pereira, PT, DPT (July 16, 2020): “Your Guide to Arch Supports, Insoles, and Orthotics“.
    https://www.verywellfit.com/arch-supports-insoles-and-orthotics-3432755
  6. Neal Reynolds Sports Physiotherapist – Medically reviewed by Dr. Chaminda Goonetilleke (November 8, 2022): “Plantar Fasciitis Taping“.
    https://www.sportsinjuryclinic.net/sport-injuries/foot/heel-pain/plantar-fasciitis-taping
  7. “Easing the pain of plantar fasciitis” (July 11, 2020) Published by Harvard Health Publishing.
    https://www.health.harvard.edu/newsletter_article/easing_the_pain_of_plantar_fasciitis
  8. Robin V. West, M.D. (Updated On September 09, 2013): “Ask the experts: Fitness loss, plantar fasciitis and sore hamstrings“. Published on Active.com.
    https://www.active.com/articles/ask-the-experts-fitness-loss-plantar-fasciitis-and-sore-hamstrings

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Garmin Forerunner 245 Music vs Forerunner 255 Music: The Ultimate Comparison

Garmin Forerunner 245 Music watch VS Garmin ForeRunner 255 Music - Running & Sport Smartwatches Comparison by NeedForRun

Are you in search of the perfect running and fitness smartwatch? Or perhaps you’re contemplating an upgrade from the Garmin Forerunner 245 Music to the Forerunner 255 Music model? Look no further.
In this comprehensive comparison between the Garmin Forerunner 245 and Forerunner 255, we’ve got you covered. We’ll delve into the key features, performance, and overall suitability of each watch, so you can make an informed decision on whether the Garmin Forerunner 245 or Forerunner 255 is the ideal companion for your fitness journey. Whether it’s the Garmin Forerunner 245 vs 255, we’ll explore every aspect to help you choose the best smartwatch for your needs.

Comparison Table of Garmin Forerunner 245 Music vs Garmin Forerunner 255


Specs. & Features

Watch Type

Display Size

Display Resolution

Display Type

Screen Material

Input type

Weight

Best Use

Phone Connection

Accessory Connection

Supports NFC

Garmin Pay Contactless Payments

Smarthone Compatibility

Navigation

Sensors

Notifications

Controlling a Smart Bike Trainer (Smart Trainer Control)

Water Resistance

Charging Time

Battery Life

Supported Workouts

On-screen Workout Animations & Muscle Maps

Steps Tracking

Sleep Tracking

Sleep Score & Insights

Floors Climbed

Alarm Clock

Calories Tracking

Distance Tracking

Speed/Pace

Stress Tracking

VO2 Max. Estimation

Also on the Garmin Connect

Running Power

Swim Tracking

Underwater heart rate tracking

Support Interval Training

Training Programs/Plans

Race Predictor

Race Widget and Calendar

HRV Status
(Heart Rate Variability)

Safety Tracking

Find my phone/watch

Music control and streaming

Internal Storage

Companion App

Daily Health Snapshot

Respiration Rate (24X7)

Relaxation Reminders

Bike Lap and Lap Maximum Power (with power sensor)

Pros

Cons

Price

Garmin Forerunner 245 Music

Running/Sport Smartwatch

1.2 inches (30.4 mm) diameter

240 x 240 pixels (color display)

Sunlight-visible, Transflective memory-in-pixel (MIP)

Corning® Gorilla® Glass 3

5 buttons, (No touch-screen)

38.5 g (1.36 oz)

Running, Cycling, Swimming, Gym workout, Outdoor Recreation

Connectivity and Sensors

Bluetooth, Wi-Fi

Bluetooth, ANT+, Wi-Fi

X

X

iOS (iPhone), Android

GPS, GLONASS, Galileo

1. Optical Heart Rate Monitor  (Elevate V3)

2. Accelerometer

3. Compass

4. Ambient light

5. Thermometer (tempe™ sensor required)

6. Pulse Oximeter (Sp02 - blood oxygen saturation)

1. Email alert

2. Incoming calls

3. Event reminder

4. SMS alert

5. Weather

6. Third-party apps (e.g. WhatsApp notifications)

7. Text response/reject phone call with text (Android only)

X

Features

5 ATM (50 Meters/164 Feet)

About 1.5 to 2 hours

* 7 days in Smartwatch mode

* 24 hours in GPS mode without music

* 6 hours in GPS mode and music on

Running, Treadmill Running, Indoor and Outdoor Track Running, Trail Running, Virtual Running, Cycling, Strength,  Pool Swimming, Cardio and Elliptical Training, Stair Stepping, Rowing, Yoga, Skiing, Snowboarding, Pilates, and Breathwork

X

X

X

Only with 3rd party accessories such as Stryd.

X

X

X

4GB
Music: Up to 500 songs
Activities: 200 hours

Garmin Connect

X

X

X

X

Pros and Cons

► Best low-budget mid-level running watch.

► Almost all the tracked running metrics as in the FR 255.

► The display quality is similar to the FR 255.

► Although it contains fewer features than the FR 255, there are many advanced features compared to other mid-level running watches, such as:
* Accurate GPS and heart rate sensors.
* Pulse Oximeter sensor that tracks your blood oxygen saturation.
* Music control and streaming.
* Comprehensive health and activity tracking.
* Safety tracking includes incident detection, which sends your location to emergency contacts (requires pairing with your smartphone).

► Lack of barometer and gyroscope sensors.

► Not track Floors Climbed.

► No native running power.

► Fewer sports profiles and widgets than the FR 255.

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Garmin Forerunner 255 Music (1.3" Display)

Running/Triathlon/Sport Smartwatch

1.3 inches (33 mm) diameter

* The 255S model display size is 1.1 inches

260 x 260 pixels (color display)

Sunlight-visible, transflective memory-in-pixel (MIP)

Corning® Gorilla® Glass 3

5 buttons, (No touch-screen)

49 g (1.7 oz)

* The 255S model weight is 39 g (1.4 oz)

Running (Trail & Road), Cycling, Swimming, Gym workout, Triathlon, Outdoor Recreation

Bluetooth, Wi-Fi

Bluetooth, ANT+, Wi-Fi

iOS (iPhone), Android

GPS, GLONASS, Galileo,
Multi-band GPS

1. Optical Heart Rate Monitor (Elevate V4 - More accurate)

2. Accelerometer

3. Compass

4. Ambient light

5. Thermometer (tempe™ sensor required)

6. Pulse Oximeter (Sp02 - blood oxygen saturation)

8. Barometric altimeter

9. Gyroscope

10. Satiq technology

1. Email alert

2. Incoming calls

3. Event reminder

4. SMS alert

5. Weather

6. Third-party apps (e.g. WhatsApp notifications)

7. Text response/reject phone call with text (Android only)


5 ATM (50 Meters/164 Feet)

1-2 hours

* 12 - 14 days in Smartwatch mode

* 30 hours in GPS mode without music

* 6.5 hours in GPS mode and music on

+ Battery saver (customizable low-power watch)

Running, Treadmill Running, Indoor and Outdoor Track Running, Trail Running, Virtual Running, Cycling, Strength,  Pool Swimming, Cardio and Elliptical Training, Stair Stepping, Rowing, Yoga, Skiing, Snowboarding, Pilates, and Breathwork,
Floor Climbing, Ultra Running, Indoor Rowing, Hiking, Mountain Biking, Open Water Swimming, XC Classic Skiing, Triathlon/Multisport, Stand Up Paddleboarding, HIIT, Pilates

Including Trail Run

With compatible accessory

Include swimming efficiency measurement (SWOLF)

Improved interval (includes open repeats, intervals data page, rest screen, and auto-detection)

4GB
Music: Up to 500 songs
Activities: 200 hours

Garmin Connect

► Full triathlon support

► Race calendar, race event widgets & course details.

► Garmin Pay.

► Improved sleep monitoring and sleep score.

► Increased battery life and power saver feature.

► New cycling features.

► Native running power (with compatible sensor).

► Heart Rate Variability tracking (HRV) status tracking.

► Multi-band GPS support provides more accurate location tracking.

► Great value for a relatively low price.

► More expensive than the FR 245.

► No phone call or voice assistant support.

► No offline maps.

► Screen display is relatively basic compared to other smartwatches.

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WordPress Pricing Table

…

Key Features Exclusive to Forerunner 255

While the Garmin Forerunner 245 Music and Forerunner 255 Music share many remarkable features, the Forerunner 255 introduces some exciting enhancements that may sway your decision. Here are the key features that set the Forerunner 255 apart:

1. Advanced Running Dynamics

The Forerunner 255 provides advanced running dynamics metrics, including ground contact time balance, stride length, vertical oscillation, and more. These metrics offer deeper insights into your running technique, helping you refine your form and improve performance.

2. Floors Climbed: Track Your Vertical Progress

The Forerunner 255 introduces the Floors Climbed feature, allowing you to monitor and track the number of floors you climb throughout the day. Whether you’re conquering stairs or tackling hilly terrains, the Forerunner 255 keeps count of your vertical progress, providing you with a comprehensive view of your daily activity.

3. Enhanced Heart Rate Monitoring: Introducing the Optical Elevate V4 Sensor

The Forerunner 255 introduces an upgraded heart rate monitoring experience with the new Optical Elevate V4 sensor. This advanced optical technology provides accurate and reliable heart rate data during workouts and throughout the day. With the Optical Elevate V4 sensor, you can trust in the precision of your heart rate measurements, enabling you to optimize your training intensity, monitor your overall health, and track your progress more effectively.

4. Restful Nights, Insightful Mornings: Sleep Score & Insights

The Forerunner 255 introduces a valuable feature that enhances your understanding of your sleep patterns – Sleep Score & Insights. With this innovative addition, the watch provides a comprehensive analysis of your sleep quality, duration, and patterns, giving you actionable insights to improve your sleep habits. The Sleep Score & Insights feature uses advanced algorithms to evaluate your sleep data and generate a score that represents the overall quality of your sleep. It also provides detailed insights into factors affecting your sleep, such as sleep stages, disruptions, and respiration. By tracking and analyzing your sleep with Forerunner 255’s Sleep Score & Insights, you can make informed decisions to optimize your sleep routine and wake up refreshed and rejuvenated each morning.

5. Convenience at Your Wrist: Garmin Pay

The Forerunner 255 introduces another notable feature that enhances your convenience and freedom during workouts – Garmin Pay. This new addition allows you to make contactless payments directly from your watch, eliminating the need to carry cash or cards while you’re on the move. With Garmin Pay, you can quickly and securely make purchases at supported stores, making post-workout shopping or grabbing a refreshing beverage a breeze. Simply add your preferred payment cards to your Garmin Pay wallet, and you’re ready to make seamless transactions with just a tap of your wrist. Stay focused on your fitness journey without worrying about your wallet – Garmin Pay has you covered.

6. Elevated Performance: Barometric Altimeter and Gyroscope

The Forerunner 255 introduces an exciting addition in the form of a barometric altimeter, setting it apart from its predecessor, the Forerunner 245, in the Garmin Forerunner 245 vs 255 comparisons. Unlike the Forerunner 245, which relied on GPS altimeter estimation for elevation statistics, the Forerunner 255 offers a barometric altimeter. This feature provides real-time elevation readings and significantly improves the accuracy of elevation data. Whether you’re exploring challenging terrains or conquering mountainous trails, the barometric altimeter ensures precise and reliable elevation information. Moreover, for road runners, any minor elevation discrepancies can be easily corrected in post-analysis using platforms like Strava, allowing you to fine-tune your elevation data for a more accurate representation of your runs.

Additionally, the Forerunner 255 incorporates advanced sensor technology with a Gyroscope. The Gyroscope enhances the watch’s motion-sensing capabilities, providing improved accuracy in tracking your movements, direction changes, and overall spatial orientation. With the combination of the barometric altimeter and Gyroscope, the Forerunner 255 offers enhanced performance and precise tracking capabilities for your fitness activities.

7. HRV (Heart Rate Variability) Status

The Forerunner 255 introduces the HRV (Heart Rate Variability) status feature, which measures the variation in the time interval between heartbeats. Monitoring HRV can provide insights into your stress levels, overall fitness, and readiness for intense workouts. With the Forerunner 255, you can conveniently track your HRV status and make informed decisions about your training and recovery routines.

Garmin Forerunner 255 Music _ Running Smartwatch - HRV Status New Feature Display

These exclusive features make the Forerunner 255 an enticing option for those seeking advanced metrics, enhanced performance tools, and added safety features. Evaluate your specific needs and preferences to determine if these additions align with your fitness goals.

Forerunner 245 vs 255 Music – Comparison Insights

The Garmin Forerunner 255 is a significant step up from the popular Forerunner 245, providing enhanced capabilities and features. When comparing the Garmin Forerunner 245 vs 255, it becomes clear that the Forerunner 255 has evolved from an intermediate-level running watch to a comprehensive triathlon watch with full multi-sport support. It offers an array of advanced functions and performance metrics, catering to the needs of not only runners but also triathletes and multi-sport enthusiasts.

The Forerunner 255 is a better fitness-tracking smartwatch. It tracks triathlon, includes multisport profiles missing in the FR 245, has longer battery life, and has the latest generation sensors.

If you are a beginner or an average runner looking for an affordable watch, then the Forerunner 245 is the best Garmin running watch. However, if you are looking for the next level of running, triathlon, and multi-sport smartwatch, the FR 255 model is highly recommended.

Conclusion:

Both the Forerunner 255 and Forerunner 245 are exceptional running watches. If price is not a concern for you, the Forerunner 255 emerges as the clear choice with its advanced features and enhanced performance. With its barometric altimeter, Gyroscope, and additional functionalities, it offers an elevated experience for fitness enthusiasts.

On the other hand, if you are on a budget and seeking a reliable running watch, the Forerunner 245 remains an excellent option. Despite its age, the Forerunner 245 continues to be one of the top running watches available, delivering reliable tracking and essential features for your fitness journey.

Ultimately, the decision between the Forerunner 255 and Forerunner 245 depends on your specific needs, preferences, and budget. Both watches offer impressive capabilities to help you achieve your fitness goals and track your progress effectively.

Garmin Forerunner 245 Music or 255 FAQ:

Is it worth upgrading from Garmin Forerunner 245 to 255?

The Garmin Forerunner 255 is one of the best running watches and provides excellent value for money. It is not only a new version of the Forerunner 245 but also a better fitness-tracking smartwatch with more multisport profiles, comprehensive triathlon support, longer battery life, and the latest generation of sensors. FR 255 has better health tracking and insights, more accurate GPS, and Garmin Pay (contactless payments). These features make the FR 255 a great choice for a running & multisport smartwatch.

Is Garmin Forerunner 255 watch good for cycling?

Garmin Forerunner 255 is a great fitness tracker also for cyclists. It includes all of the standard cycling features, such as speed, cadence, and distance. The FR 255 smartwatch comes with new cycling features, like Controlling a Smart Bike Trainer, Bike Lap, and Lap Maximum Power (with power sensor). This watch does not have advanced cycling dynamics (such as L/R balance), but you can pair this watch with a bike computer.
The available cycling profiles are Biking, Indoor Biking, Mountain Biking, eBiking, and eMountain Biking.

Does the Garmin Forerunner 245 have Wi-Fi?

Wi‑Fi connection is available only on the Garmin Forerunner 245 Music smartwatch. The FR 245 Music Wi-Fi connectivity lets you sync your activities to your Garmin Connect account as soon as you finish recording an activity. It enables downloading music and software updates via Wi-Fi. Also, it allows you to sync audio content from third-party providers, such as Spotify Premium, Deezer, and Amazon Music.

Is Garmin Forerunner 255 a triathlon watch?

The Garmin Forerunner 255 is now a multi-sport and triathlon smartwatch. With the new triathlon mode and features that support swim and bike activities, the FR 255 is an excellent watch for triathletes.

What is the difference between the Garmin Forerunner 255 and 255S?

The difference between Garmin Forerunner 255 and 255S are the sizes, weight, battery life, and available colors.
All the other features, including price, are the same.
Garmin Forerunner 255 watch is larger than the 255S.
► The Forerunner 255S display size is 1.1 inches (28 mm), the case size is 41 mm, and it weighs 1.4 oz (39 g).
The 255 display size is 1.3 inches (33mm), the case size is 45.6 mm, and it weighs 1.7 oz (49 g).
► The FR 255 has more battery life, lasting up to 14 days in smartwatch mode and 30 hours in GPS mode.
The 255S lasts up to 12 days in smartwatch mode and 26 hours in GPS mode.

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10 Best Foods For Runners

10 Best Foods For Runners - By Need For Run


Whether you’re a seasoned runner or just starting on your fitness journey, the quest for the best foods for runners is crucial.

Your dietary choices can have a significant impact on your performance, endurance, and overall fitness level. But with so many questions surrounding optimal nutrition, it can be overwhelming to determine the ideal options.
Should you opt for a pre-run banana, a high-fiber meal packed with whole grains and vegetables, or perhaps prioritize protein in your post-recovery meal?

Understanding which foods to consume and when to consume them can provide a distinct advantage and elevate your running abilities to new heights. Let’s explore the best foods for runners and how they can propel you toward becoming a stronger, more efficient runner.

Why Eating The Right Food Is Important For Running?
To build up your running fitness, aside from self-discipline and training, you should also eat the right foods.
An average-sized runner will burn about 100 calories per mile. That is why your diet should provide you with the right amount of calories to run. If you do long runs, carbohydrates can make up about 55 to 65 percent of your diet to maintain glycogen, which becomes energy for your body to use while running.

Your overall diet should include the three principal classes of macronutrients: Carbohydrates, Fat, and Protein.

Additionally, eating a diverse diet will ensure you get micronutrients and antioxidants, which are essential for muscle function and recovery.

The Importance of Nutrition Timing for Runners:
You also need to know what foods to eat before or during a run, as well as what foods are important for recovery after running. Aside from a balanced and healthy diet regularly, you also need a higher intake of certain foods before you head out to run.

Furthermore, the timing of when to eat the best foods for running is as important as what you eat.
For example, broccoli is rich in nutrients and great food in general but is bad before running because it is so rich in fiber that it takes the body time to digest. Before a run, you need easy-to-digest foods like yogurt or bananas.

The right foods at the right time can elevate your running performance, reduce the risk of running injuries and help you meet your training and competition goals. So, here are the top 10 foods that runners should include in their diet:

1. Bananas

Benefits For Runners:
Runners have increased needs for specific vitamins such as B6, require greater calorie intake, and replace electrolytes such as potassium and magnesium lost because of sweating. Bananas contain all of these.

Bananas are rich in vitamin B6, which helps to convert carbohydrates into usable energy.
Also, a banana will help you maintain the same glucose levels as a sports drink, as it contains potassium, magnesium, and energy.

Bananas contain a healthy dose of potassium (about 400 mg). Potassium is a crucial mineral for runners, as it helps keep you hydrated and aids in recovery.

When To Eat:
Bananas are a high-carb energy booster and naturally contain the essential nutrients that make a good snack before or after a run.

2. Whole Grain Cereals, Bread, and Pasta

Benefits For Runners:
Whole-grain foods provide a more long-lasting supply of glycogen compared to refined grains like white bread, rice, or pasta. That makes whole grains ideal fuel for runners.

Whole grains are less processed and contain more of the natural nutrition found in the grain, including more fiber. This means they have more nutrients.
The increased fiber in whole grains will help you feel fuller longer, and the energy release is slower. So, you can keep going for longer, giving you the energy you need steadily over time.

More benefits, refined carbs food has a lower glycemic index compared to whole foods. Also, except for fiber, whole grains contain B vitamins, iron, magnesium, zinc, vitamin E, and antioxidants, which are good for your overall health, immunity, body weight management, and gastrointestinal health.

When To Eat:
About 3 to 4 hours before the run.

3. Sweet Potatoes

Benefits For Runners:
Sweet potatoes are an excellent source of complex carbohydrates much needed for running. A 5.3-ounce potato contains 110 calories. Additionally, sweet potatoes contain the following nutrients:

  • Potassium – Potatoes are an excellent source of potassium, a vital nutrient for runners. It is one of the minerals essential for hydration and muscle function.
  • Anthocyanins have been shown to improve endurance performance (in the purple varieties).
  • The super-nutritious phytochemicals in sweet potatoes help reduce inflammation after running.
  • Manganese may help recover rapidly from strains and sprains, speed up healing from running injuries, and may aid reduce post-exercise exhaustion. One cup (200 grams) of sweet potatoes contains 50% of the daily value.
  • Vitamin A in the form of beta-carotene (in the orange/yellow varieties).
    Beta-carotene helps to protect your skin from sun damage. It may provide sun protection at a minimum dose of 12 milligrams per day when taken for at least seven weeks.
    Also, Vitamin A promotes good eyesight, so you can maintain sharp vision when running in the dark.
    According to the Office of Dietary Supplements Trusted Source (ODS), a baked sweet potato its skin contains around 1,403 mcg of vitamin A which is 156% of a person’s daily requirement.

 When To Eat:
About 2 – 3 hours before the run.

4. Dark Chocolate

Benefits For Runners:
Eating a piece of dark chocolate before a run can boost your energy level, help to lower cholesterol levels and blood pressure, and ease inflammation.

Also, eating dark chocolate can create a positive mindset. Feeling more positive can improve your level of stamina and endurance. 

The caffeine in dark chocolate may help you run longer. As it increases the blood levels of free fatty acids, making them available for fuel while preserving your glycogen stores. 

The epicatechin polyphenol in cocoa beans may also have measurable performance benefits for runners. Research from Kingston University in England found that dark chocolate reduced the oxygen cost of moderate-intensity exercise and may be an effective ergogenic aid for short-duration moderate-intensity exercise.

When To Eat:
1-2 hours before the run.
Also, after the run for recovery, eat 1-2 ounces, which will help replace the glycogen stores.

Coffee dark candy chocolate - Dark chocolate has multiple benefits for runners.
Dark chocolate has multiple benefits for runners.

5. Beets

Benefits For Runners:
Beets are well known for their performance-enhancing properties. They are full of health-promoting vitamins, iron, folic acid, and antioxidants. A few years ago, beet juice was found to increase levels of Nitric Oxide (NO) in the blood, which increases blood flow to the muscles, stimulates mitochondria growth, and strengthens muscle contractions, leading to significantly enhanced endurance in athletes. 

In simple words, it means beets may help you run longer and recover faster. 

Some research used recreational runners as subjects and found slightly improved 5K time trial results and lower perceived effort when runners drank beetroot juice before their runs.
But be aware that a 2017 review of 23 studies on the subject showed that beet juice is a performance enhancer, however, its effectiveness may be less when combined with other supplements, such as caffeine.

When To Eat:
It is best to eat beets 2-3 hours before a run.
Also, one to two shots of concentrated beetroot juice can work well.

6. Yogurt

Benefits For Runners:
Yogurt has a healthy mix of carbohydrates and protein, which makes it a good and easy-to-digest snack before a run and after a run for recovery.

Six ounces of cultured milk can help protect your heart, boost your immune system, and improve digestion. It’s a good source of vitamin D, potassium, and vitamin B12.
Yogurt also contains calcium, which is good for bone health and bone-building.

The probiotics in the yogurt aid digestion and are great for your gut. Probiotics may also help relieve symptoms of or prevent constipation, inflammatory bowel disease, and other stomach-related issues.
Moreover, greek yogurt has extra protein that is perfect for a post-run snack and can help accelerate recovery and build muscle.

Yet, you should prefer eating low-fat or fat-free yogurt.

When To Eat:
As a snack 30–60 minutes before a run or for recovery after running.

7. Coffee

The caffeine in coffee is a natural stimulant most commonly also found in tea and cacao plants.

Benefits For Runners:

  • Improves performance: Hundreds of studies have shown that consuming caffeine before a workout likely helps us go farther and faster than without it.
  • Coffee may help post-exercise recovery: One study had cyclists ride hard for 2 consecutive days to put them in a glycogen-depleted state. The cyclists who drank a recovery drink with carbs and caffeine rebuilt their glycogen stores by 66% more than those who drank only carbs.
    This means drinking coffee is also beneficial after a run because it can help refuel muscles and recover fast from intense activity by increasing the speed of glycogen replenishment.
  • Good for overall health: Moderate consumption of coffee (up to five cups per day) is associated with a reduced risk of cardiovascular diseases and type-2 diabetes.

!Everything In Moderation: This comes with a notice. Research shows that about three to six milligrams of caffeine per kilogram of body weight are all you need to see benefits (for a 150-pound person, that’s roughly 12 ounces of strong coffee). Higher quantities don’t do more to improve performance, and you run the risk of developing adverse side effects like dizziness, anxiety, and heart palpitations.

When To Drink:

The best time is an hour to 45 minutes before the run.
Also, you can drink coffee after a run to speed up recovery.

8. Almonds

Benefits For Runners:

  • Almonds have a lot of benefits for runners as they contain a high nutrient density that helps keep the body healthy for running. Their consumption has been shown to improve oxidative stress, inflammation, etc.
  • Almonds are also a source of protein, healthy monounsaturated fats, and fiber. They contain vitamin E (an important antioxidant) as well as other key vitamins and minerals such as potassium, calcium, iron, phosphorous, vitamin B2, and magnesium.
  • Magnesium is an energy and endurance-boosting mineral essential for running performance, as it regulates muscle and nerve function. So, runners may require more magnesium than the average person. A quarter cup of almonds contains a quarter of your daily value of magnesium.
  • Eating whole almonds showed to improve endurance performance in trained athletes as some nutrients in almonds may contribute to carbohydrate reservation and utilization and effective oxygen utilization. 
  • Almonds can help reduce muscle damage, strengthen your bones, and boost energy to power through a run.
  • Almonds are filled with healthy fats and flavonoids that protect your heart and fight inflammation. 

When To Eat:
Half an hour before your run.
Also, almonds can be incorporated into the daily diet.
A 1 ounce (30 gr, about 23 almond nuts) per day will help meet essential nutrient needs.

9. Peanut Butter

Benefits For Runners:

  • Peanut butter is full of healthy nutrients. Natural peanut butter contains macronutrients, carbohydrates, fats, and protein.
  • Peanut butter provides long-lasting energy. It is high in calories which makes it perfect for long runs.
  • It also contains minerals that are essential for runners, such as calcium, magnesium, phosphorus, and potassium.
    Calcium helps keep your bones and muscles strong.
    Magnesium and phosphorus support your muscles and nervous system. They also help convert the food you eat into energy for your run.
    Potassium helps regulate your fluids, nerve signals, and muscle contractions.
  • It is a good source of vitamin E, niacin, and folic acid that help convert food to energy.
  • Peanut butter is low in saturated fat and cholesterol. Research shows that peanut butter raises good cholesterol while not causing weight gain or increasing LDL, the bad cholesterol.
    It mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood.

When To Eat:

  • You can eat peanut butter on a cracker, or bread, about 2 hours before a run. Alternately, a tablespoon of peanut butter, 30 minutes before a run.
  • Peanut butter is also relatively high in protein, which makes it an ideal post-run food for runners.
close up photo of creamy peanut butter
Photo by Karolina Grabowska on Pexels.com

10. Salmon

Benefits For Runners:

  • Salmon is an excellent source of high-quality protein, and it is one of the best food sources of omega-3 fatty acids.
    Beyond improving heart health, omega-3 has been shown to possess several significant benefits for runners, including reduced inflammation, improved immune health, and better muscular blood flow that can enhance endurance performance.
  • Furthermore, the Omega-3s are great for reducing stiffness in joints and are ideal for runners who suffer from aching knees and hips. Unsurprisingly, many doctors prescribe fish oil to reduce the discomfort caused by joint problems.
  • The high level of vitamin D found in wild salmon may assist in increasing muscular strength.
  • Salmon is a protein-rich food that helps build muscle. So, athletes love salmon because it is a great ‘recovery food’ that is beneficial in rebuilding muscles and repairing connective tissues.

When To Eat:
The best time is after a run for recovery.

Summary

In conclusion, proper nutrition plays a vital role in the performance and overall health of runners.
The foods listed above provide a solid foundation for optimizing energy levels, enhancing recovery, and supporting endurance.

Remember to customize your diet based on your individual needs, training intensity, and goals. Don’t forget to stay hydrated and maintain a balanced approach to nutrition.
By incorporating these top foods for runners into your diet and adopting healthy eating habits, you can fuel your runs, improve your performance, and enjoy the many benefits that come with nourishing your body for optimal running.
So lace up your shoes, hit the road, and let nutrition be your ally on your running journey.

➤ Foods For Runners – Frequently Asked Questions

Are bananas good for runners?

Absolutely! Bananas are a fantastic choice for runners. They’re packed with potassium, magnesium, carbohydrates, vitamin C, and B6. These nutrients help maintain muscle function, prevent cramping, provide energy, and support immune function. Whether you enjoy a pre-run snack or a post-run replenishment, bananas are a convenient and nutritious option for runners.

Is peanut butter good for running?

Peanut butter is relatively high in protein. It also contains potassium, magnesium, and calcium. It raises good cholesterol, and although there are not many carbohydrates in peanut butter, it’s a perfect spread on high-carb foods such as bread or apples. So, you can eat peanut butter before a run or after running to assist with muscle growth and recovery.

Is yogurt good for runners?

Yogurt is one of the best foods for runners. Especially greek yogurt is an excellent source of protein for your muscles and carbs that is easy to digest before and after a run. Yogurt also provides lots of essential minerals such as calcium and vitamins. However, it is better to eat low-fat or fat-free yogurt.

Are sweet potatoes good for runners?

Of course, sweet potatoes are an ideal carbohydrate source for runners. They have a good balance between carbs, protein, fiber, and micronutrients. This makes sweet potatoes an excellent food to eat 2 to 3 hours before mid to long-distance runs.

What to eat before a run?

Before a run, you should prefer eating foods high in carbohydrates and low in fat, protein, and fiber. For longer runs, it is also important to eat foods that provide essential micronutrients for runners, such as potassium and magnesium, which play important roles in many bodily processes, including regulating muscle movement, the nervous system, and fluid balance.
The most suitable foods before a run are:
1) Bananas – Half an hour before your run.
2) Peanut Butter on a cracker or bread – Half an hour before your run.
3) Almonds – Half an hour before your run.
4) Yogurt – 30 to 60 minutes before a run.
5) Dark Chocolate – 1 to 2 hours before the run.
6) Sweet Potatoes – 2 to 3 hours before the run.
7) Beets – 2 to 3 hours before a run.
8) Whole Grain Cereals, Bread, and Pasta – 3 to 4 hours before the run.

➤ References

  1. Domínguez, R., Cuenca, E., Maté-Muñoz, J., García-Fernández, P., Serra-Paya, N., Estevan, M., Garnacho-Castaño, M. (2017, January 6). “Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review“. National Library of Medicine.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/
  2. Rudy Mawer, MSc, CISSN — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition (2016, Updated 2021): “How Caffeine Improves Exercise Performance”. Published by Healthline’s Medical Affairs.
    https://www.healthline.com/nutrition/caffeine-and-exercise
  3. Banafsheh Jafari Azad, Elnaz Daneshzad & Leila Azadbakht (2019). Peanut and cardiovascular disease risk factors: A systematic review and meta-analysis, Critical Reviews in Food Science and Nutrition, 60:7, 1123-1140, 2020.
    https://www.tandfonline.com/doi/full/10.1080/10408398.2018.1558395
  4. Thomas Watson (2021): “Should You Drink Coffee Before Running? Here’s How Much To Drink“. Published by Marathon Handbook.
    https://marathonhandbook.com/coffee-before-a-run/
  5. Liz Applegate, Ph.D. (2016): “Run Strong With Whole Grains“. Runner’s World.
    https://www.runnersworld.com/nutrition-weight-loss/a20811544/run-strong-with-whole-grains/
  6. “Why World-Class Athletes Rely on Peanut Butter” – Published by National Peanut Board.
    https://www.nationalpeanutboard.org/news/fueling-athlete.htm
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Coros Pace 2 vs Garmin Forerunner 245 Music – Which Watch is Best for You

Coros Pace 2 or Garmin Forerunner 245 Music Watch - Which Watch is Best for You

Whether you are a beginner runner, marathoner, or triathlete, buying a GPS running and fitness smartwatch can help you hit your goals. And if you’re looking for the best options, two of the most popular and reliable GPS running and fitness smartwatches on the market are the Coros Pace 2 and the Garmin Forerunner 245 Music. These two affordable smartwatches have much to offer, and choosing between them can be tough. So, let’s compare the Coros Pace 2 vs Garmin Forerunner 245 to help you determine which watch best fits you.

Both of them are designed for runners and triathletes. But as no two runners are the same, you need to choose the watch that is right for you.

Garmin is well known for its high-quality fitness smartwatches. However, the Coros watches are gaining popularity among runners and endurance athletes who look for affordable and good multisport watches.

Following is a comparison between these two running and fitness smartwatches, Coros Pace 2 and Garmin Forerunner 245 Music. Hopefully, this comparison will help you to find out which one of these two watches is best for you.

Comparison Table of Coros Pace 2 vs Garmin 245 Music


Specs. & Features

Watch Type

Display Size

Display Resolution

Display Type

Screen Material

Input type

Weight

Best Use

Phone Connection

Accessory Connection

Phone Compatibility

Navigation

Sensors

Notifications

Water Resistance

Charging Time

Battery Life

Supported Workouts

Steps Tracking

Floors Climbed Data 

Sleep Tracking

Alarm Clock

Calories Tracking

Distance Tracking

Speed/Pace

Stress Tracking

VO2 Max. Estimation

Running Power From The Wrist

Swim Tracking

Under-water heart rate tracking

Support Interval Training

Training Programs/Plans

Safety Tracking

Find my phone/watch

Music control and streaming

Internal Storage

Companion App

Pros

Cons

Price

Garmin Forerunner 245 Music

Running/Sport Smartwatch

1.2 in (30.4 mm) diameter

240 x 240 pixels (color display)

Sunlight-visible, Transflective memory-in-pixel (MIP)

Corning® Gorilla® Glass 3

5 buttons, (No touch-screen)

38.5 g (1.36 oz)

Running, Cycling, Swimming, Gym workout, Outdoor Recreation

Connectivity and Sensors

Bluetooth, Wi-Fi

Bluetooth, ANT+, Wi-Fi

iOS (iPhone), Android

GPS, GLONASS, Galileo

1. Optical Heart Rate Monitor

2. Accelerometer

3. Compass

4. Ambient light

5. Thermometer (tempe™ sensor required)

6. Pulse Oximeter (Sp02 - blood oxygen saturation)

1. Email alert

2. Incoming calls

3. Event reminder

4. SMS alert

5. Weather

6. Third-party apps (e.g. WhatsApp notifications)

7. Text response/reject phone call with text (Android only)

Features

5 ATM (50 Meters/164 Feet)

About 1.5 to 2 hours

* 7 days in Smartwatch mode

* 24 hours in GPS mode without music

* 6 hours in GPS mode and music on

Running, Treadmill Running, Indoor and Outdoor Track Running, Trail Running, Virtual Running, Cycling, Strength,  Pool Swimming, Cardio and Elliptical Training, Stair Stepping, Rowing, Yoga, Skiing, Snowboarding, Pilates, and Breathwork

X

also on the Garmin Connect

X

4GB
Music: Up to 500 songs
Activities: 200 hours

Garmin Connect

Pros and Cons

► Accurate GPS and heart rate sensors.

► Pulse Oximeter sensor - Tracks your blood oxygen saturation.

► Music control and streaming. Plenty of music storage and offline music support.

► Garmin Connect App and Garmin Coach training plans are very useful.

► Comprehensive health and activity tracking.

► Safety tracking includes incident detection, which sends your location to emergency contacts (requires pairing with your smartphone).

► Allows you to respond to SMS and answer or reject calls.

► Wi-Fi support

► Lack of barometer and gyroscope sensors.

► Not track Floors Climbed.

► Running power cannot be measured unless you connect a device like the Stryd power meter. 

► More expensive than Coros Pace 2.


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Coros Pace 2

Fitness/Sport Smartwatch

1.2 in (30.4 mm) diameter

240 x 240 pixels (64 colors)

Always-On Memory LCD

Corning® Glass

2 Physical buttons, Top button is also a crown dial for scrolling, (No touch-screen)

29 g (1.02 oz) with Nylon Band

35 g with Silicone Band

Running, Cycling, Swimming, Fitness

Bluetooth

ANT+,Bluetooth

iOS (iPhone), Android

GPS/QZSS, GLONASS, Galileo, Beidou

1. Optical Heart Rate Monitor

2. Accelerometer

3. Compass

4. Ambient light (night mode)

5. Thermometer

6. Barometric Altimeter

7. Gyroscope

1. Email alert

2. Incoming calls

3. Event reminder

4. SMS alert

5. Weather

6. Third-party apps (e.g. WhatsApp notifications)


5 ATM (50 Meters/164 Feet)

Less than 2 Hours

* 20 days of regular use

* 30 hours in Full GPS mode

* 60 hours in UltraMax mode

Running, Indoor Run, Track Run, Bike, Indoor Bike, Pool Swim, Open Water, Triathlon, Gym Cardio, GPS Cardio, Strength, Training

In the COROS app

More about Coros advanced running metrics

X

X

X

X

COROS app

► Extra long battery life.

► Lightweight and comfortable.

► With built-in Running Power from the wrist.

► Accurate heart rate measurement and GPS distance tracking.

► Easy to read display.

► Excellent value for an affordable price.

► Less workout-tracking than the Garmin 245, such as Yoga, Pilates, and Skiing.

► Designed specifically for runners and triathletes, so lacks several advanced smartwatch features.

► Without music storage or control.

► Does not support a Wi-Fi connection.

► No text response.


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Coros Pace 2 vs Garmin 245 – Comparison Insights

The Garmin Forerunner 245 Music and Coros Pace 2 are excellent running and fitness smartwatches for their affordable price.
Both are reliable, accurate, and durable watches that can serve you well in your sports and daily activities.

Garmin Forerunner 245 and Coros Pace 2 are two popular GPS sports watches with similar features but some notable differences. Here are some of the main differences between the two:

  1. Design: The Forerunner 245 has a more traditional watch-like design with physical buttons, while the Pace 2 has a sleeker, more modern look with touch-sensitive buttons.
  2. Battery life: The Pace 2 has a longer battery life of up to 20 days in regular watch mode and up to 30 hours in GPS mode, while the Forerunner 245 can last up to 7 days in smartwatch mode and up to 24 hours in GPS mode.
  3. Music storage: The Forerunner 245 can store up to 500 songs directly on the watch, while the Pace 2 does not have built-in music storage.
  4. Training features: Both watches offer a variety of training features, including GPS tracking, heart rate monitoring, and training plans, but the Forerunner 245 has a more extensive range of training metrics and performance analytics.
  5. Price: The Pace 2 is generally less expensive than the Forerunner 245, making it a good choice for those on a budget.

Comparing User Experience: Coros Pace 2 vs Garmin Forerunner 245 Music

When it comes to user experience, both the Coros Pace 2 and the Garmin Forerunner 245 Music have their unique strengths. The Garmin Forerunner 245 Music stands out with its ability to connect directly to Spotify Premium, Deezer, or Amazon Music. This allows users to enjoy their favorite tunes or podcasts right from their wrist during workouts or runs, without needing a phone nearby.

On the other hand, the Coros Pace 2, while it doesn’t offer music features, is known for its simplicity and ease of use. It provides a straightforward, user-friendly interface that many users appreciate, especially those who prefer a no-frills, performance-focused device. In the end, the choice between the two will depend on your individual needs and lifestyle. Whether you prioritize music features or simplicity could determine which watch is the best fit for you.

Coros Pace 2 vs Garmin 245 – Conclusion:

If you are more interested in listening to music while exercising and enjoying more smart features, then Garmin Forerunner 245 Music may be a good choice for you. The Forerunner 245 watch is qualified to guide the training of amateur and elite athletes alike. Additionally, it has a few more smart features than Coros Pace 2. However, the Forerunner 245 cost is higher.

On the other hand, the COROS Pace 2 watch offers a lightweight, extremely long battery life and includes many of the same tracking and basic training features as the Garmin Forerunner 245.
The Pace 2 includes practical features for runners. Such as the built-in Running Power from the wrist, which helps enhance your running performance. Also, the extremely long battery life is a great advantage for ultra athletes.
And of course, the Coros watch price is very attractive.

Ultimately, the choice between the two will depend on your specific needs and preferences, as both watches offer a solid set of features for runners and athletes.

Coros Pace 2 vs Garmin Forerunner 245 Music FAQ:

Does the Coros Pace 2 watch measure VO2 Max?

Yes, Pace 2 may provide an advanced analysis of your workout, including VO2max, training load, training effect, threshold pace, and much more.

Which watch is better Coros Pace 2 or Garmin 245?

In general, if you need a watch with more lifestyle, safety features, and a more comprehensive app, then Garmin is the answer. If you want longer battery life and multisport tracking but a simpler watch and app, Coros is the right watch.

What is the difference between Garmin Forerunner 245 and 245 Music?

The main difference is that 245 Music includes Wi-Fi connectivity and music storage, control, and streaming. 
Overall, the Forerunner 245 Music is a better choice for runners who want to listen to music without carrying a separate device. The Forerunner 245, on the other hand, is a good option for runners who don’t need music storage or playback features and are looking for a more affordable GPS smartwatch option.

Does the Coros Pace 2 watch have a cadence sensor?

Yes, there is a cadence sensor, Coros Pace 2 includes features that Garmin lacks. One of the most impressive is the stride length detection. While you have GPS connectivity, the watch uses your cadence and speed to calculate your stride length.

Can you listen to music on Garmin Forerunner 245 music watch without a phone?

You can listen to music with the Forerunner 245 music watch without a phone. It has storage space for up to 500 songs, so you can download them with Wi-Fi or from Spotify or Deezer and play directly via Bluetooth headphones, and no phone is required.

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8 Tips For Preventing Lower Back Pain While and After Running

Tips For Preventing Lower Back Pain While and After Running - How to, Causes and Treatment

Image credit to Ryder Wear ♦ 

Many runners experience back pain, especially lower back pain. However, research shows that back pain is less common among runners. So, although running is not bad for your back, there are several things you can do to avoid suffering from back pain while and after running.

A sedentary lifestyle significantly increases the incidence of recurring low back pain. But runners have other factors that can lead to nonspecific lower back pain.
The main causes of back pain while and after running are:

  • Hyperlordosis – A condition that occurs when the lower back experiences stress or extra weight and is arched to point of muscle pain or spasms.
  • Muscle strains and sprains.
  • Excessive wear and tear of the spinal discs, known as degenerative disc disease (DDD).

Disclaimer: This post is not medical advice and is not intended to provide diagnosis or treatment for any medical conditions. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.

Here are 8 tips for preventing lower back pain while and after running:

1. Suitable Running Shoes

Wearing the wrong or worn-out running shoes can lead to lower back pain.
Running shoes need to fit your feet, running activity, style, body weight, and the surface on which you run.
Click on the link below to read more on how to find the best running shoes for you:
What to look for when buying running shoes?

Highly Cushioned Running Shoes May Contribute to Back Pain

Highly cushioned running shoes absorb shock and help to protect the joints, but they may also change the way your foot hits the ground.
Several studies have demonstrated that runners land harder when landing on cushioned surfaces. Some cushioned running shoes can force the impact toward the middle of the foot and the toes rather than the heel. This may create a misalignment that can radiate to your lower back over time and lead to back pain.

Insoles Can Help

Shoe inserts are sometimes used to treat lower back pain in people who have a pronated foot function or type of foot dysfunction or imbalance. A study showed that interventions that modify foot function, such as wearing orthotic insoles, may help reduce or even prevent lower back pain.

2. Strength Training For Runners

Strength training for runners and exercises that improve your posture helps prevent back pain from running.
When our core, glutes, hips, or hamstrings are weak, the back muscles work harder to compensate. So you should do strength exercises that focus on those muscles.

Regarding the training frequency, the Office of Disease Prevention and Health Promotion recommendation is to do back-strengthening and stretching exercises at least two days a week.

Strength training is essential for preventing running injuries and improve performance

3. Doing A Proper Warm-up

A warm-up before a run helps us to run faster and reduces the risk of injuries. However, when suffering from lower back pain a proper warm-up is crucial.

A proper warm-up includes the following 3 steps detailed in the Warm-up Before Running post:
1) Dynamic warm-up to lubricate the joints
2) Technique exercises
3) Walking/Easy running

To protect your back, you must also do warm-up exercises for the spine. Such as the Cat / Cow exercise.
In the following link, there are 8 example exercises for your back to include in your warm-up routine:
Warm-Up Exercises to Protect the Back

4. Avoid Overtraining

Not giving yourself enough recovery time leads to injuries and pains, such as lower back pain.
When you overtrain, there is a risk of stretching or tearing the muscles and ligaments in your lower back, which can lead to symptoms such as pain, stiffness, and muscle spasms.

10 Signs That Indicate Overtraining:

  1. Persistent injuries or muscle pain.
  2. A decline in performance.
  3. The legs feel heavy and tired.
  4. Persistent fatigue.
  5. Increased irritability and moodiness.
  6. Feeling slower and weaker.
  7. Loss of motivation.
  8. Reduced appetite and weight loss.
  9. No Period.
  10. Higher heart rate
10 Signs that indicate overtraining in running

How To Avoid Overtraining:

  • Training Plan

    Work with a training plan and increase mileage gradually.

  • Rest Days

    Rest days are necessary for your recovery and performance. So, after an intensive run, take at least one day off.

  • Rest Weeks – Fourth Week Rule

    You can have rest weeks. For example, cut the weekly mileage by 50% every fourth week.

  • Doing Other Fitness Activities

    Include some cross-training or strength workouts in your training schedule. Doing activities other than running works on different muscles and prevents boredom. Additionally, it can give your running muscles and joints a break for recovery.

5. A Good Night’s Sleep

Getting enough sleep is needed to avoid low back pain. A good sleep gives your spine time to recover from the previous day’s activities. It also helps the spine decompress after running.
However, getting too much sleep is not good for you either. Because people who oversleep are more likely to experience back pain.
Usually, the reasons for back pain after a night’s sleep are:

  • An old or wrong mattress
  • Poor sleeping position
  • Laying on your back for long periods

6. A Good Running Form

A poor running technique may lead to lower back pain and other pains and eventually turn into irritating injuries.
However, a proper running technique will help you reduce the impact on your body as you run.
Additionally, a good technique will help you maintain proper running posture and control of the lumbopelvic region, which reduces pressure on the lumbar spine and reduce back pain.

So, although there is a debate about whether there is one correct running technique or whether it varies from person to person, most experts agree on the following guidelines:

  • Run from your hips, and drive forward with your knees.
  • Your body should be leaning slightly forward from the ankles and the spine at a moderate angle.
  • Upper body while running:
    Keep your upper torso straight, so the head should be up with your eyes looking ahead.
    The shoulders need to be relaxed and slightly pulled back.
  • Swing your arms naturally while your elbows are about 90 degrees and close to your body.
  • Although most runners and even elite runners are heel strikers, it is recommended to land with the forefoot or mid-foot, but not with the heel. Thus reducing stress on your joints during the run.

When running on a treadmill, maintain a correct posture by keeping your shoulders back, your body upright, and your head up.
Do not lean forward because the treadmill pulls your feet backward. Unless you are using a steep incline, that may require leaning forward.
If you lean forward too much, you may end up with lower back and neck pains.

7. Yoga For Runners

Yoga is a mind-body exercise that combines physical postures, controlled breathing, and meditation to achieve relaxation, which is often recommended to treat not only back pain but the stress that accompanies it.

Practicing yoga for even a few minutes a day can help to prevent or relieve back pain.
So, runners with limited time can include a few yoga poses in the cool-down after a run.

Following are several yoga poses that may be helpful in treating back pain recommended by Healthline (with example videos):

  1. Child’s Pose (highly recommended)
  2. Cat-Cow (highly recommended)
  3. Two-Knee Spinal Twist (highly recommended)
  4. Downward-Facing Dog
  5. Extended Triangle
  6. Sphinx Pose
  7. Cobra Pose
  8. Locust Pose
  9. Bridge Pose

Notice: If you feel pain while doing a pose, stop the practice (especially when practicing poses 4 – 10).

Yoga Child’s Pose Is Great For Relieving Low Back Pain

8. Running Downhill – Smaller Steps and Avoid If Possible

Downhill running without proper engagement of the core muscles can put a lot of pressure on the lower back, resulting in pain and soreness afterward.
So generally, if you suffer from back pain, you should avoid running downhill as much as possible.

How to Run Downhill Properly

While running downhill, you should shorten your stride and take smaller steps, especially when there is a steep descent.

Our instinct is to lean back when running downhill. But this puts a strain on your joints and lower back. Therefore it is better to lean forward.

A lot of people can develop stress in their lower back from being unaware of keeping their core strength as they run downhill. Also, holding your stomach in as you run down steep hills can take a lot of pressure off your lower back.

Finally, if the terrain is too steep, do not hesitate to slow down and walk.

➤ References

  1. T Videman, S Sarna, M C Battié, S Koskinen, K Gill, H Paananen, L Gibbons (1995): “The Long-Term Effects of Physical Loading and Exercise Lifestyles on Back-Related Symptoms, Disability, and Spinal Pathology Among Men“. Published by Spine Journal. https://journals.lww.com/spinejournal/Abstract/1995/03150/The_Long_Term_Effects_of_Physical_Loading_and.11.aspx
  2. “Everything You Need to Know About Hyperlordosis“. Published by Healthline’s Medical Affairs. Medically reviewed by William Morrison, M.D. — By Marjorie Hecht — Updated on September 2, 2018. https://www.healthline.com/health/hyperlordosis
  3. Chaunie Brusie, Jason M. Highsmith, MD Neurosurgeon (Aug 24, 2021): “Degenerative Disc Disease Symptoms, Causes, Treatments and More“. Published on SpineUniverse .
    https://www.spineuniverse.com/conditions/degenerative-disc-disease
  4. Rice, Hannah M.; Jamison, Steve T.; Davis, Irene S. (2016): “Influence of Footwear and Foot Strike on Load Rates during Running“. Published on Medicine & Science in Sports & Exercise.
    https://journals.lww.com/acsm-msse/Fulltext/2016/12000/Footwear_Matters__Influence_of_Footwear_and_Foot.14.aspx
  5. Hylton B. Menz, Alyssa B. Dufour, Jody L. Riskowski, Howard J. Hillstrom, and Marian T. Hannan (2013) “Foot posture, foot function and low back pain: the Framingham Foot Study“. Rheumatology 52(12) pp2275–2282. Available on: https://academic.oup.com/rheumatology/article/52/12/2275/1802417
  6. “Prevent Back Pain” (2021). Published on: Healthfinder.gov. Provided by: U.S. Department of Health and Human Services.
    https://health.gov/myhealthfinder/healthy-living/safety/prevent-back-pain
  7. Henry Halse (2019): “Pre-Workout Stretches to Protect the Back“. Published on LIVESTRONG.com.
    https://www.livestrong.com/article/106856-warmup-exercises-protect-back/
  8. Rory McAllister (2022): “Is Heel Striking Dangerous? The Latest Research On Heel Strike Vs Forefoot Running“. Published on Marathon Handbook.
    https://marathonhandbook.com/forefoot-vs-heel-strike-running/
  9. “The 10 Best Yoga Poses for Back Pain“. Published by Healthline’s Medical Affairs. Medically reviewed by Gregory Minnis, DPT, Physical Therapy — By Emily Cronkleton — Updated on August 25, 2020. https://www.healthline.com/health/fitness-exercise/yoga-for-back-pain
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8 Tips on How to Prevent Runner’s Knee and Keep Running!

8 Tips on How to Prevent Runner's Knee by Need For Run

Patellofemoral pain syndrome (PFPS), also known as a runner’s knee, is common among runners and cyclists. It is also reported to be about 25%–30% of all injuries seen in a sports medicine clinic.
But it can be prevented!
So here are 8 tips on how to prevent Runner’s Knee.

What is Runner’s Knee?

Runner’s knee is the common term used to describe any one of several conditions that cause pain around the kneecap, also known as the patella.
These conditions include anterior knee pain syndrome, patellofemoral malalignment, chondromalacia patella, and iliotibial band syndrome.

As the name suggests, running is a common cause of a runner’s knee. However, any activity that repeatedly stresses the knee joint can cause the disorder, for example, walking, skiing, biking, jumping, cycling, and playing soccer.

According to the Harvard Medical School, runners’ knee is more common in women than in men, particularly in middle-aged women. Also, overweight people are especially prone to a runner’s knee.

Runner’s Knee Symptoms

There are several possible underlying causes of a runner’s knee, and because of this variety, its symptoms can vary. Some symptoms are relatively common. Other symptoms are a result of an underlying knee condition.

Primary symptoms of runner’s knee may include:

  • Pain in the front of the knee.
    Misalignment of the femoral groove and the patella may cause pain around the front of the knee or the sides of the kneecap.
  • Knee crepitus.
  • Pain worsens when moving.
  • Knee swelling.
  • Stiffness in the knee after rest.

Here are 8 Tips on How to Prevent Runner’s Knee:

1. Strengthen and Stretch Your Lower Body

Do exercises for strengthening and especially stretch your quads, calves, and hamstrings.
Strengthening your lower body will help to keep the knee stable while running.
Also, stretching helps to increase leg flexibility and reduce tightness.

Here are 10 exercises for a runner’s knee recommended by Healthline:

  1. Standing quad stretch
  2. Standing hip flexor stretch
  3. Straight leg lift
  4. Standing calf stretch
  5. Step up
  6. Clam exercise
  7. Wall slide
  8. Donkey kick
  9. IT band stretch
  10. Hamstring stretch

2. Proper Warm-up and Cool-down

Do a proper Warm-up before running and Cool-down after.

Warm-up

Running when the muscles are cold and the joints are stiff, can lead to a runner’s knee and other unnecessary injuries.
A proper warm-up includes the following 3 steps:
1) Dynamic warm-up to lubricate the joints
2) Technique exercises
3) Walking/Easy running

Cool-down

The post-run cool-down dramatically reduces the chances of running injuries including the runner’s knee. It relaxes the muscles and helps to eliminate lactic acid and other metabolic waste products from the muscles.

A proper cool-down includes two parts:
1) Jogging and/or walking
2) Static stretching

For information, doing static stretches improve your flexibility and range of movement. It also speeds the recovery by bringing more blood and oxygen to your muscles.

3. Try Not to Run on Hard Surfaces

Running on hard surfaces increases the impact force when your foot hits the ground and delivers more force to your joints. This may lead to a runner’s knee, so try not to run on hard surfaces like concrete.

Prevent runner's knee by Not Running on Hard Surfaces

4. Use Shoe Inserts If Needed

Use shoe inserts if you have problems that may lead to the runner’s knee.
If your runner’s knee is caused, even partially, by foot biomechanics, inserts (or insoles) for the runner’s knee can help.

The insoles’ support prevents the inward rotation of the knee that results from overpronation of the foot.

5. Gradually Increase Mileage and Intensity

The more miles you run, the more time the body needs for recovery and getting used to the training volume and intensity.
Listed below are 4 guidelines for gradual and consistent training:

  • Increase the running distance slowly.
  • A drastic increase in the weekly mileage can cause a runner’s knee and other injuries. For example, if you usually run 20 miles per week, you should not jump in one week to 30 miles.
  • It is recommended not to increase the weekly mileage above 10% than the week before.
  • However, the training progress should not be linear, cutting back mileage and intensity by 40% to 60% every fourth week may help to prevent the runner’s knee and any knee pain injury from becoming a severe injury.

6. Make Sure Your Shoes Have Enough Support

Running shoes are typically neutral and support (stability) shoes.
The support shoes have extra strength in the inner arch to help runners who roll their feet when running.
The arches and heels support force the body to get in posture and center the body correctly. Also, support shoes distribute body weight evenly on the foot.
According to research, running shoes that are suitable for you can help decrease the pressure put on the knees and help with knee pain.

7. Do Not Bend the Knee Past 90 Degrees

Repeated bending and kneeling can irritate the bursa on top of your kneecap. Therefore, avoid bending the knee while bearing weight and flexing the knee past 90°.

8. keep a Healthy Weight

In general, reducing excess body weight can help to prevent a runner’s knee.
Each step taken while running puts 3 to 8 times your body weight on each leg. 
Additionally, extra pounds can cause mobility issues and throw your joints out of alignment.
Therefore, being overweight can cause unwanted stress on the knees.

Runner’s Knee Frequently Asked Questions

What are the symptoms of a runner’s knee?

The most common runner’s knee (Patellofemoral Pain Syndrome) symptoms are:
1) Rubbing, grinding, or clicking the sound of the kneecap that you hear when you bend and straighten your knee.
2) Pain in and around the kneecap that happens when you are active. Or pain after sitting for a long time with the knees bent. This sometimes causes weakness or feelings of instability.
3) Kneecap that is tender to the touch.

What is the fastest way to recover from a runner’s knee?

To speed recovery from runner’s knee and relieve pain, you can:
1) Rest your knee when possible.
2) Ice your knee to ease pain and swelling.
3) Compression: Wrap your knee with an elastic bandage or sleeve to restrict swelling,
4) Elevate your leg on a pillow when you sit or lie down.
5) Do stretching and strengthening exercises, especially for your quadriceps muscles, calves, and hamstrings.Ankle Sprain - R.I.C.E guidelines

How long does it take to recover from a runner’s knee?

On average, it takes four to six weeks to recover from the runner’s knee (patellofemoral pain syndrome). However, it is individual and depends on the injury severity, so some runners may recover more quickly, while others take longer to heal.

Can I do squats if I have bad knees?

Squat exercises can help build leg and hip strength, leading to more stable joints.
As long as you’re able to practice with minimal knee joint discomfort, it is safe to include squats in your exercise routine.
People with “runner’s knee” may find the most benefit in Wall Squats since squatting against the wall can help reduce the risk of putting unnecessary or incorrect pressure on the knees.

Wall Squat - A Good Exercise to Prevent and When Having Runner's Knee

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Polar Ignite vs Polar Vantage M – Which watch is better suited for you?

Polar Ignite vs Polar Vantage M – Which watch is better suited for you?

Polar, a globally recognized brand, is renowned for its precision in heart rate monitoring and its range of fitness watches. This post presents a detailed comparison between two of Polar’s cost-effective fitness smartwatches: the Polar Ignite and the Polar Vantage M. We aim to provide you with comprehensive insights that will assist you in determining which of these Polar watches is the perfect fit for your needs.

Comparison Table of Polar Ignite vs Vantage M


Specs. & Features

Watch Type

Display Size

Display Type

Input type

Weight

Released Date

Best Use

Phone Connection

Compatibility

Navigation

Sensors

Notifications

Water Resistance

Charging Time

Battery Life

Sleep Tracking

Steps Tracking

Calories Tracking

Distance Tracking

Speed/Pace

Race Pace

Stress Tracking

VO2 Max. estimation

(Running Index)

Running Program
(via 3rd party sensor)

Running Power

Swim Tracking

Under-water heart rate tracking

Preloaded sport modes

Interval Timers

FitSpark™ training guide

Companion app

Cons

Pros

Price

Polar Ignite

Fitness/Sport Smartwatch

1.2 inch , 240 x 204 pixels

IPS Transflective LCD

Touchscreen
1 physical button

1.23 oz (35 grams)
including straps

June, 2019

Fitness

★ Designed to work best with indoor workouts, including fitness, gym, and group exercise.

Connectivity and Sensors

Bluetooth LE

Android and iOS

GPS, GLONASS, GALILEO, QZSS, A-GPS

1. Heart rate monitor

2. Accelerometer

3. Gyroscope

4. Compass

5. Ambient light

1. Email alert

2. SMS alert

3. Calls alert

4. Event reminder

5. Weather

6. Third-party apps

* No option to reply to notifications

Features

Yes, 3ATM, Swim-proof

About 1-2 hours

1. GPS and wrist-based heart rate: 17 hrs


2. Watch mode with heart rate: Up to 5 days

Polar Flow app

Pros and Cons

► Ignite is specifically a fitness watch, and Vantage M is better for runners.

► Without music storage.

► Ignite’s battery life is shorter than Vantage M’s, and this is because Ignite has a bright display optimized for indoor use.

► Durable materials

► Lightweight, slim and stylish

► A comprehensive fitness tracker

► Swim-proof

► Long battery life

► Screen clarity is good

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Polar Vantage M

Fitness/Sport Smartwatch

1.2 inch , 240 x 240 pixels

MIP Transflective LCD

5 physical buttons

1.59 oz (45 grams)
including straps

September, 2018

Running, Cycling, Fitness, Triathlon

★ Designed to work best with outdoor and multisport workouts as well as with triathlon.

Bluetooth v4.2 LE

Android and iOS

GPS, GLONASS, GALILEO, QZSS, A-GPS

1. Heart rate monitor

2. Cadence Sensor

 (with buil-in Accelerometer)

3. Gyroscope

4. Average stride length

5. Speed/Pace


1. Email alert

2. SMS alert

3. Calls alert

4. Event reminder

5. Weather

6. Third-party apps

* No option to reply to notifications


Yes, 3ATM, Swim-proof

About 1-2 hours

1. GPS and wrist-based heart rate: 30 hrs


2. Watch mode with heart rate: Up to 5 days

With 3rd party sensor

Polar Flow app

► Advanced running metrics require an additional connected device.

► Without music storage.

► Black metal bezel prone to scratching.

► A comprehensive fitness tracker

► Great for athletes and multi-sport users

► Outstanding aesthetics

► Very long battery life

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Detailed Insights on Polar Ignite vs Polar Vantage M

After a thorough comparison of the Polar Ignite and Polar Vantage M, we’ve gathered some key insights that could further guide your decision-making process.

The Polar Ignite, known for its sleek design and user-friendly interface, is ideal for those who value simplicity and style. It offers a variety of fitness tracking features, including sleep tracking and guided breathing exercises, making it a great companion for everyday wellness.

On the other hand, the Polar Vantage M stands out with its advanced training features. It’s particularly suited for athletes and fitness enthusiasts who require detailed performance metrics. With its multi-sport mode, it’s a versatile choice for those who engage in different types of sports and workouts.

However, both watches excel in providing accurate heart rate monitoring and offer great value for their price, making them both excellent choices depending on your specific needs and preferences.

In summary, here are the key insights from our comparison:

  • The Polar Ignite is perfect for those who prefer a sleek design and user-friendly interface.
  • The Polar Vantage M is ideal for athletes and fitness enthusiasts who need detailed performance metrics.
  • Both watches provide accurate heart rate monitoring and offer great value for their price.

Conclusion

In the end, the choice between the Polar Ignite and the Polar Vantage M comes down to your personal needs and preferences. If you’re looking for a stylish, user-friendly watch with wellness features, the Polar Ignite is your go-to. If you’re an athlete or fitness enthusiast in need of detailed performance metrics, the Polar Vantage M is your perfect workout partner.

Remember, choosing a fitness watch is like choosing a running partner. It’s not about who’s the fastest or the strongest, but who’s the best fit for you. 

Polar Ignite and Polar Vantage M – Frequently Asked Questions

Does polar ignite count steps?

Polar Ignite tracks your daily steps, calories burned, and active minutes and puts those all together along with your exercise to create an overall daily activity goal. Once you’ve set your target, you can view your progress on Ignite or in the Polar Flow app.

Can I use Polar Ignite for tracking swimming?

Yes, you can use Polar Ignite for tracking swimming. The Ignite’s Precision Prime optical heart rate sensor offers a well-functioning and comfortable way to measure Heart Rate when swimming. In addition to your swimming, Polar Ignite also tracks your swimming style, distance, pace, strokes, and rest times.

What type of exercises does the FitSpark™ daily training guide suggest?

FitSpark™ suggested workout sessions cover three types of training: Cardio, Strength, and Supportive. The FitSpark™ body-weight workouts include exercises that you can do using your own body as resistance. No additional weights are needed. Only circuit workouts include exercises for which you’ll need some additional weights and equipment.

Does Polar Vantage M have smart notifications?

Polar Vantage M phone notifications are available for iOS and Android phones. To use phone notifications, you need to have the Flow app running on your phone, and it also needs to be paired with your watch.

Does Polar Vantage M track sleep?

The Polar Vantage M watch tracks your sleep if you wear it at night. It detects when you fall asleep and when you wake up and collects the data for deeper analysis in the Polar Flow app and web service.

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8 Common Mistakes That Prevent You From Running Faster

8 Mistakes That Prevent You From Running Faster

You train seriously, but the running speed does not improve or even become slower?
Technically, running is a simple and natural activity. That makes it one of the most common sports activities. You can start running without buying almost any equipment and without learning any technique. Although how to run faster is not rocket science, and perhaps precisely because of this, there are some mistakes that many runners make.
So, here are the 8 most common mistakes that may prevent you from running faster.

1. Overtraining

When we train for a race or a specific goal, we tend to train too intense, too long, and too often, and don’t allow ourselves a proper recovery period. We assume that running every day will help us get fitter and faster, but instead, we overtrain and do not improve our running performance.
Overtraining is the leading cause of injury and burnout for runners, so here are some ways to avoid overtraining:

  • You can have “rest weeks” in which you cut the weekly mileage by 50% every fourth week.
  • Work with a training plan and Increase mileage gradually.
  • Rest days are necessary for your recovery and performance. So, after an intensive run, take a day off.
  • Include some cross-training or strength activities in your training schedule. Doing activities other than running works on different muscles and prevents boredom. Additionally, it can give your running muscles and joints a break for recovery.

But how to know when you’re overtraining?
Here are ten signs that Indicate overtraining:

  1. Persistent injuries or muscle pain.
  2. A decline in performance.
  3. The legs feel heavy and tired.
  4. Persistent fatigue.
  5. Increased irritability and moodiness.
  6. Feeling slower and weaker.
  7. Loss of motivation.
  8. Reduced appetite and weight loss.
  9. No Period.
  10. Higher heart rate.
10 Signs that indicate overtraining in running
10 Signs of Overtraining In Running

2. Not Doing Enough Strength Training For Runners

Strength training is an important part of training for more speed and efficient running. So, if you’re interested in running faster, you need to incorporate strength workouts into your schedule.

Runners need to strengthen the muscles that support running: Core muscles, Glutes, Quadriceps, Hamstrings, and Calf muscles.
Strength training also helps to prevent injuries. Although you cannot change your anatomy, you can improve your strength and flexibility.

Furthermore, the combination of other sports activities within the training schedule will reduce the burden of repetitive use of the muscles involved in running.

It is recommended to do at least once a week a high-intensity strength workout for runners. By doing this, you are still working on improving your aerobic ability while enabling the running muscles to recover until the next workout.

Strength training is essential for preventing running injuries and improve performance

3. Not Including Speed Work in Your Running Training

Speed work (intervals) is a popular type of running workout, but many runners avoid it. Speed work is essential to become a faster and stronger runner, whether you run 3 miles or a marathon.

What exactly does speed work mean?
It’s simply a type of running workout in which you are running for certain intervals near, at, or even faster than your VO2max pace.

VO2 max is the maximum volume of oxygen that your muscles can consume per minute.

The popular four types of speedwork for runners are:

  • Fartleks – Periods of fast running intermixed with periods of slower running.
  • Tempo runs – A type of threshold training called maximal steady-state training. For example, warm-up, run for 10 minutes at an easy pace and run at tempo effort for 20 to 30 minutes. End the training sessions with a 10-minute easy pace and a cool-down.
  • Intervals – Involves periods of high-intensity running alternated with low-intensity running, walking, or rest.
  • Hill Repeats – intervals of running with maximum effort uphill, followed by a recovery period which usually involves walking or easy jogging back downhill.

There are two ways to improve your VO2 max:

  1. Aerobic VO2 Max Workouts
    Working on your aerobic fitness is the best way to affect your VO2 Max score. A beginner should be able to see an improvement of up to 10-20% in 4 to 12 weeks.
  2. By losing weight (fat):
    To be exact, it is losing body fat, as losing muscle would be detrimental to your physical prowess.

To recap, adding speed work one to two days a week can yield a lot of benefits and help make you faster, especially if you are new to it.

4. Your Shoes Don’t Fit

Wearing the wrong type of running shoes or worn running shoes for your foot and running style can slow you down and lead to running injuries.
Running shoes lose their cushioning as you run more miles with them, so make sure you replace them every 300 to 350 miles, as the loss of cushioning can lead to injuries. Additionally, about halfway through the life of your shoes, consider buying another pair and rotating your running shoes.

One of the worst running mistakes is wearing the wrong running shoes, therefore you should choose the right ones for you.

So, what to look for when buying running shoes?
Here are 5 guidelines for choosing the best running shoes for you:

  1. What’s best for your friend may not be right for you.
    Instead of looking for the same shoes that your friend or social media say are the best, check if these shoes are right for you.
  2. Trail or Road running shoes?
    If you are running on roads or pavements, go for road shoes.
    In case you are a trail runner who runs on rough terrain with stones, roots, maybe dunes, or any surface that makes your ankles work hard, you will discover shortly that road shoes are not useful and comfortable here. Moreover. running with road shoes in such terrain may cause injuries, so buying trail running shoes is the correct choice.
  3. Neutral or Motion Control model:
    Usually, if your arch is normal, and the previous running shoes are not crooked, then you are neutral.
    In case you know you have pronation or you see the collapsing well in shoes, try Stability (Support) Running Shoes.
    If you are a shoe serial destroyer with severe pronation or overweight, you probably need  Motion Control running shoe models.
  4. The ‘Drop’ should suit your style:
    Drop is the height difference in the sole between the heel and the footpad.
    It is important to know what part of the foot you are landing on. For example, if you land in the middle of your foot, you do not want your drop to be above the average, because it will harm your training.
    It is recommended to buy shoes with a drop between 5 and 9 mm. If you land on the heel, look for shoes with a high drop of more than 10 mm to suit your style. If you land on the footpads, then you are open to all possibilities.
  5. Running shoes should be 1/2 to 1 size bigger than the shoes you regularly wear.

Most importantly, searching for the “best running shoes” is wrong. You should buy the best running shoes that suit your own physical requirements and your running activity type.

5. Your Running Technique Is Not Optimal

A proper running technique is required to improve running speed.
Although there is a debate about whether a running technique is individual or whether there is one correct technique, most experts agree on the following guidelines:

  • Your body should be leaning slightly forward from the ankles and the spine at a moderate angle.
  • Upper body while running:
    Keep your upper torso straight, so the head should be up with your eyes looking ahead.
    The Shoulders need to be relaxed and slightly pulled back.
    Swing your arms naturally, while your elbows are about 90 degrees and close to your body.
  • Run from your hips, and drive forward with your knees.
  • Although most of runners and even elite runners are heel strikers, it is recommended to land with the forefoot or mid-foot, but not with the heel. Thus reducing stress on your joints during the run.

The following video shows very well the principles of proper running technique.

SALMING RUNNING WHEEL | by Salming Running ( (02:57)

6. Wrong Clothes

As a general rule of thumb, you should wear a comfortable running outfit no matter the weather conditions. Wear lightweight and stretchable materials that are designed to wick moisture away from your body.
Avoid shirts with regular cotton as it traps heat and sweat, which makes you feel uncomfortable.

Running In Hot Weather:

  • Wear a Dri-fit shirt and shorts and if you run during the day, prefer a bright shirt.
  • Lightweight sports clothes made of breathable fabric, not too loose and yet not too tight.
  • Favor running socks and not regular cotton sports socks, as running socks have moisture-wicking technology that keeps out sweat from the feet and provides temperature control.


In Cold Weather:

  • You should dress as if it is 10-15 degrees (Fahrenheit) warmer than it is. When overdressing, you will get too warm, and if you exaggerate, it will slow you down.
  • It is recommended to wear:
    Moisture-wicking and waterproof running socks;
    Long tights or running pants that do not absorb the rain (Dri-Fit) ;
    An undershirt;
    A long thin shirt;
    Gloves (when it’s freezing);

7. Wrong Nutrition

You can be in great shape after the best quality training and perform poorly in a race due to the wrong nutrition strategy.

  • Before the run
    Carbs break down into glucose, the body’s primary source of energy during a run. Therefore, prefer eating foods higher in carbohydrate content. For example Bananas, Brown rice, Dried fruit, Whole grains (bread, pasta, quinoa), Low-fat yogurt, Dates, and Oatmeal with berries.
    Right before the run, avoid foods high in fat, protein, fiber, and spicy food. Because too much protein or fat can cause fatigue or cramps, your body will waste energy on digesting instead of running.
  • During the run
    We need to speed glycogen to our working muscles. The easiest way is using energy gels or other similar alternatives.
  • After the run
    The foods to eat after running recommended by HealthLine:
    1. For long runs and marathons: Choose high-carb, high-protein meals after your marathon or long-distance run to aid muscle recovery and replenish your energy stores.
    2. For building muscle: Seek high-quality protein sources like protein shakes or chicken and veggies to promote muscle repair and growth after running.
    3. For weight loss: Opt for low-calorie, nutrient-rich foods after your run to aid your weight loss goals. These include hummus, a veggie omelet, and beet or watermelon salad.

8. Don’t Plan Your Training and Don’t Plan Your Run

8.1. Training Plan:

For achieving your goals and running faster, it is essential to have a training plan.
Runners without a training plan may get injured and will not reach their real potential. Because, without planning, it is difficult to know whether you are overtraining or training too little. So, getting the right balance and consistent training to achieve your goals requires good planning.

In general, a good plan is your schedule of weekly runs, strength sessions, and recovery routines. Its purpose is to give you a perspective from above of how you are training.
Additionally, a good running training plan will give you focus, motivation, and a definite goal.

8.2 Planning Your Run:

  • Goal pace – You should create an effective and flexible plan. So, you should have an idea of what your goal pace will be during the different sections of the run.
    For example, in a half-marathon, start out at a pace that is two or three minutes slower than your goal pace. Then, work your way up to your goal pace during the middle part of the run and increase the pace towards the end of the run.
  • A proper warm-up is essential before any run as it helps to raise your heart rate and get you ready for the run.
  • During a race, you need to manage your energy. This means, at the start of your race, make sure your first few miles are used to gradually warm up to your goal pace. 

How To Run Faster Video

The following video shows the above 8 common mistakes that prevent you from running faster.

8 Common Mistakes That Prevent You From Running Faster (05:00)

How To Run Faster Frequently Asked Questions

What is the fastest way to recover from over-training?

1) Sleeping more as interrupted sleep is a side effect of overtraining. 
2) Add more rest days between the training sessions.
3) Eating more protein since not getting enough protein can cause weakness and tiredness.

Can you have a run and strength training on the same day?

A research study shows that training twice a day or without a recovery period between sessions is not optimal for neuromuscular and aerobic improvements. Ideally, if you want to get stronger, you should separate your running training and strength workouts by more than six hours.

Does speed work make you run faster?

During speed interval training, you maximally activate your slow-twitch muscles and intermediate muscle fibers, which increases your aerobic capacity. Your aerobic capacity is essential to running any distance, whether it’s a mile or a marathon. So you improve your body’s ability to quickly transport oxygen to the muscles for energy, thus making you a faster runner.

Does drinking coffee make you run faster?

Having a small amount of caffeine 30 to 60 minutes before you run can give you the little boost you need to help you get out the door. Aside from helping you wake up, science shows that caffeine may have a positive impact on running speed and endurance.