Common Challenges for a New Runner!
BLISTERS ➡️ To decrease your chances of blisters, go to your local running store to figure out which running shoes may be the most comfortable for you. Aim to pick a shoe that’s about 1/2 size larger than your usual shoe size and run in them before purchase! Avoid cotton socks and pick up a pair that’s specifically designed for runners. Running socks are made of materials that may help avoid blisters and have more or less fabric in certain areas to improve comfort.
CHAFING ➡️ The irritation that occurs due to repetitive friction when skin rubs against itself or against clothing. Avoid cotton clothing and wear synthetic, sweat-wicking fabrics instead! Switch out loose fitting clothing for some compression shorts or tights. Use Vaseline if needed for the thighs and underarms. If it’s your nips, pick up a pack of nipple guards!
ITCHY LEGS ➡️ When running, the vascular system works to increase the amount of blood throughout the extremities to support the activity. The vascular system becomes more efficient as you become a more experienced runner. Before that happens, you may experience an “itchy” sensation due to the fact that the system hasn’t been able to adapt yet and the tissues and nerves surrounding the area are responding to the new activity. As running becomes a regular part of your routine the itchiness will stop as your body adjusts to the demand.
ACHES AND PAINS ➡️ Shin splints, heel pain and knee/back aches are some of the common complaints of new runners. Too much, too soon is the most common culprit of injuries! Start slowly to allow your body to adjust and always include a warm-up and cool-down!
“RUNNERS STOMACH” ➡️ Stomach cramps or pain afterwards? Staying hydrated is key and always avoid big meals and highly processed sugar content before your run. Keep in mind that running too hard or too fast when you’re not ready may lead to an unhappy tummy!
The Big Take-Away: Start SLOWLY with walk/jog combinations. As you get more comfortable, build up your aerobic base with a combination of shorter runs, more often. This allows your body to acclimate!
Runners & COVID-19
As a global pandemic continues to spread, what does that mean for runners?
First things first, how can the virus be transmitted?
The virus is spread through respiratory droplets between people in closer contact with each other (about 6 feet) through a cough or sneeze.
Where should I run?
- Take your runs outside! Going outside is actually preferred compared to running inside in terms of decreasing your chances of transmission. If running with a friend or in groups, maintain smaller running groups and make sure to run with those that are also healthy.
- If you have to run inside, make sure to clean your treadmill before and after use, wash your hands afterwards and shower as soon as you can.
What if I don’t feel 100%?
If you are not feeling well, take the time you need to rest. Rest up and stay home! Check the Center for Disease Control's website, call your local MD or walk-in clinic if you have questions or concerns!
My spring race got cancelled or post-poned… what now? Here are some options:
- Virtual Racing!
This is a race that others are also competing in that can be done from any location you chose using your GPS. You can use this in place of your cancelled race so you complete your training plan and peak appropriately. Check-in with your local running groups or organizations that have cancelled your race as they may have this as an option.
Check out Elite Feats virtual run series with different distances to choose from and have a personalized bib sent to you for your race!
- Small Community Races
Keep up with your nearby community race groups as there may be smaller events being put together that you can still participate in.
- Reboot & Restart
If you are not going to pursue your previous spring goals, use this time as off-season. Take time off to reboot, then begin building your mileage back up and don’t forget to add in your strength training.
The running community is so strong and passionate! Keep your heads up, continue working towards your goals and remember the miles will always be there. Shifting focus onto those in need and spreading love and kindness should be at the forefront at this time!
Muscle Cramps
What are they?
The sudden, painful, palpable and visible involuntary muscle contraction that is usually coupled with muscle soreness afterwards. The muscle cramps that occur while you are exercising are also known as, “exercise-associated muscle cramps.” (EAMC)
What causes them?
There currently is no definitive answer as to why EAMC occurs, however, there are two main theories. Keep in mind that it’s believed that the cause could be due to a combination of factors!
- Improper hydration and electrolyte imbalance
- A neuromuscular response due to high work demand being placed on your muscles when you are already experiencing fatigue
How can you get rid of them DURING your run?
- STRETCH IT! Place the muscle in it’s lengthened position and hold that position for at least 15-30 seconds for 3 repetitions.
- MASSAGE IT! Use your hands to rub the muscle belly or use a foam roller to roll it out for several minutes.
- ICE IT! Place an ice bag over the muscle area that’s cramping for 8-15 minutes.
- HYDRATE! Drink water or a sports drink while experiencing the cramp, however, remember the importance of hydration as a prevention technique as well!
If cramping does not subside or progresses in other areas of the body, seek assistance from a medical professional!
How can you PREVENT them?
- Be sure to hydrate well and eat nutritionally dense foods to maintain electrolyte balance, avoid dehydration and sodium loss! [Eat at least 1 hour before your workout as your body needs time to absorb nutrients!]
- Introduce plyometric/jump training into your routine.
- Avoid sudden increases in exercise distance or intensity without allowing your body to properly adjust to training.
- Allow your body to slowly acclimate to changes in weather such as sudden high temperatures. [It may take up to 14 days to adjust to training in heat!]
- Always include a full warm-up and cool-down. In your warm-up, be sure to include targeted dynamic activities and foam rolling to the muscles prone to cramping!
side stitches
What are they?
Side stitches are the sharp, stabbing, cramping pain that occurs during your run thats localized underneath the ribs or along the side of your trunk. They are also known as, “Exercise-related transient abdominal pain.
What causes them?
There currently isn’t a definitive answer as to why side stitches happen but there are several theories:
- Diaphragmatic spasm
- Stress on the ligaments in the area around the abdominal cavity
- Irritation to the tissues within the abdominal cavity and nerves surrounding that area
How can you get rid of them DURING your run?
- Bring your focus to your breathing: Inhale and exhale fully and deeply!
- Slow down and adjust your pace
- Massage the irritated area
How can you PREVENT them?
- Avoid having a big meal within 2-3 hours to the start of your run
- Avoid drinks with high-processed sugar content prior to your run
- Always perform a full warm-up that includes reaching activities and rotation of your trunk to prepare the tissues surrounding the diaphragm
- Maintain a strengthening program that also includes exercises for the core such as planks and side planks
- Take small sips when drinking liquids during your run
- Avoid big leaps in running distance or intensity before your body adequately adjusts to the demand!
Studies demonstrate that side stitches may happen due to “too much, too soon.” As your overall fitness improves, side stitches are less likely to occur. And, remember your breathing! Try to avoid shallow breathing from the chest and take full “belly” breaths as you run!
Runners & Mental Toughness
As we’ve watched the entire world change pace over the last several weeks, it may be hard to stay motivated. Now more than ever our mindset can make or break us! As a running community, being supportive of each other (even from a distance) is so important and how we mentally cheer ourselves on is essential!
What is mental toughness?
A state of mind that a person is able to maintain confidence in oneself to successfully accomplish their goals despite what obstacles may come along the way.
So, how can we become mentally stronger even throughout this unprecedented time?
- Relaxation techniques: Practice breathing techniques or techniques that help reduce anxiety. Diaphragmatic breathing: Lay on your back and place one hand on your stomach and the other on your chest. Breathe in through your nose and feel your diaphragm expand with your bottom hand. Purse your lips and breathe out. Your chest and your top hand should stay relatively still.
- Mental imagery: Picturing yourself achieving your long term goals before or during your runs.
- Keeping a schedule: Write or plan out day-to-day work outs to help keep you motivated to put a check mark next to it.
- Music: Listen to your favorite songs that place you in the mindset where you have the desire to get moving.
- Practice in not-so-perfect conditions: Get out and run on days that it’s raining, cooler or may be windy. (As long as it’s safe to do so, of course!)
On the flip side: Be easy on yourself if you have lost some ground during this time. We need to be kind to ourselves and allow a break if need be to mentally recharge and refocus!
We’re all just trying to find solace in a time where so much is unknown. Be kind to one another. Wishing you all peace, health and happy running!!!
Embrace the ups and downs of your running Journey!
Embracing the Ups and Downs of Your Running Journey!
This year has undoubtedly put a spin on everyday life. And the running world is no exception. With a year of cancelled races and post-poned plans due to the pandemic, it demonstrates how easy it is for things to suddenly turn upside down.
RUNNING IS A LIFELONG JOURNEY!
It is an adventure and way of life.
There will be ups and there will be downs.
Embrace each one as it comes.
There may be times where your running may be your focus and there’s times where running may have to take the back seat.
THAT IS OKAY.
Here are some suggestions...
Looking to stay consistent with your running?
- Set a goal: Sign up for a small, local community race or a virtual race
- Buddy up! Find someone in your life that you can safely run with and explore with
- Make a schedule: Checking off your daily runs or accomplishments gives you a sense of accountability
Looking to change up your running routine?
- Join: Find a local running group or social media based group that you can bounce ideas off of and share accomplishments whether you’re near or far
- Hire a coach! Learn more about programming, help reduce your injury risk and receive support on days you need it most
- Strength training: Add in strength training and cross-training to help reduce muscular imbalances
Looking to take a break from running?
- Be kind to yourself! You may need time off right now to center yourself or your family. That’s okay. When you’re ready, take your time getting back into your routine slowly and safely to prevent injury. You may be even more focused than before when you give yourself a break!
REMEMBER: Stop worrying so much about where you are headed and enjoy where you are! Be kind to yourself and to others. Wishing you all peace, health and happy running!