We lace up again and again, hoping to tap into that natural sense of flow.
The opposite experiencethe runners low, if you willis less majestic but much more common.
Keep their words in mind the next time you find yourself trudging through your own running nightmare.
Friction issues
Many problems arise from gear literally rubbing runners the wrong way.
Even apparel, socks, and shoes specifically designed for running can cause problems.
But there are some tried and true preventative tactics and mid-run workarounds.
RRCA and VDOT-certified running coach, co-founder ofBrave Body Projectand chief instructor atBarry’s NYC
(Though bandages can sometimes increase friction, as they add another layer of material, Buckingham warns.)
Otherwise, stop to inspect your socks, as seams and bunched material are often to blame for blisters.
And allow all new shoes a breaking in period of shorter, low-stakes runs.
Chafing
Theres a reason people dont run in sweatpants and T-shirts anymore, Buckingham says.
As with blisters, the key to preventingskin chafingis to wear properly fitting running gear constructed with sweat-wicking fabric.
That said, fit and quality vary, and even the most expensive specialty gear can cause issues.
Although they can be painful and even ruin your socks and cute sneaks, she says.
Toenails typically turn black or bluish in color when blood collects beneath the nail.
Also, keep your toenails trimmed.
RRCA and VDOT-certified running coach, co-founder ofBrave Body Projectand chief instructor atBarry’s NYC
So much can go wrong…terribly, terribly wrong.
This reduced blood supply to your digestive tract could result in [gastrointestinal] distress.
Allow yourself at least an hour between your last bite and your run.
(Just verify you test them out before a big event.)
Its also important to stay consistently hydrated.
Dehydration
The key to staying hydrated during a run is to play the long game.
[Consume] water plus electrolytes to prevent dehydration, cramping, and heat-related conditions.
One easy way to monitor your hydration level is to pay attention to the color of your urine.
It should be light yellow, like lemonade.
Anything darker or noticeably smelly is your cue to increase fluid intake.
Fatigue
Fatigue may be a sign of inadequate fueling and hydration.
The longer and harder your training routine, the longer the rest and recovery you may need.
Dont increase weekly mileage too drastically.
Avoid training programs that are too long to prevent both mental and physical fatigue.
Find a better balance between running and cross-training, speed-work, and easier effort runs, Hathiramani says.
Finally, plan complete rest days or a full week, a massage.
Listen to your body and resume training with renewed strength.
And when that fails, take a deep breath.
Muscle cramps
As an exercise physiologist, Buckingham has studied muscle cramps.
It could be like dehydration.
It could be electrolytes.
It could be the carbohydrates you have available.
It could be how fast youre running, if you are not running appropriate paces.
It could be a neurological issue.
Proper fueling and hydration, progressive training, and warming up before a run may help prevent cramping.
But you could do everything right and still seize up.
In addition, take in adequate fluids and electrolytes in case you are dehydrated.
Ingesting some carbohydrates, like an energy gel, may help, too.
Side stitches
Research1on the side stitch isnt conclusive.
Covering your bases from training, fueling, and hydration perspectives may ward off side stitches.
Hathiramani also recommends rhythmic breathing.
This is done to balance the impact stress of running on both sides of your body.
Always exhaling on the same foot is similar to carrying a backpack on only one shoulder.
Hold for a few seconds, then relax.
Repeat until the stitch dissolves.
Stopping and stretching the arms overhead may also help.
Learn to protect yourself and minimize impact.
Sunburn
I recently experienced this, Clayton says.
The entire back side of me was so sunburnedmy calves and shoulders peeled for weeks.
If you find that youre burning up during a training run, consider re-routing to a shadier area.
Rolled ankle
It happens so quickly.
Tree roots, potholes, and uneven sidewalks are often to blame for rolled ankles.
Stitch in the side: causes, workup, and solutions.
Curr Sports Med Rep. 2006 Dec;5(6):289-92. doi: 10.1097/01.csmr.0000306432.46908.b3.
Clin Biomech (Bristol, Avon).
2020 Mar;73:140-148. doi: 10.1016/j.clinbiomech.2020.01.013.
Epub 2020 Jan 20.
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