Just when you thought you could fly free as a dove, here are some running problems that pull you away from the finish line. Here are a few of those frequently encountered running hiccups and how to get rid of them.
Everyone needs to exercise regularly to maintain a healthy lifestyle. Through running, even a person with a newbie knowledge about fitness can benefit from its healthy perks. Moreover, those who engage in various physical activities to lose weight always include running in their routines.
A lot of people are inclined to choose this activity because it generally doesn’t cost anything and you can run at any time for as long as you wish. Also, its popularity revolves around the truth that running is a natural physical activity our ancestors enjoyed since time immemorial.
Running is easy to do, and won’t require any equipment. You may opt for the right kind of gear, and try to be fancy by choosing premium running wearables.
While running or jogging has countless of proven health benefits, it is not a risk-free activity. The physical workout turns out to be more robust and more complicated than most beginners might have thought. As such, runners, especially those who just started, will most likely encounter several running problems while pursuing their first 5k run.
Having prior knowledge of these running problems could help prevent the challenges from occurring, or if not, it should help solve these issues quickly. With that in mind, here are the most common running problems you might experience.
This temporary bubble-like skin case is probably the most common problem runners encounter. While having blisters don’t always arrive as a severe issue, it is still an annoyance that could stop you from your tracks.
Blisters typically occur due to friction, which is why experts highly advise keeping your feet as dry as possible by using antiperspirants or specialized socks. Making sure that your shoes are well-fitted can help reduce the chances of blisters.
Even those who stroll around malls may experience blisters. However, the case could be a lot worse with sprinters or brisk walkers. As someone who plans to make running a routine, it’s crucial to know how you can treat blisters.
Examine the affected part. If you see fluid under the skin, you can drain it using a sterile lancet and make sure to apply antibiotic ointments as quickly as possible to prevent infections.
You get an ankle sprain when the ankle rolls in or outward and stretches the ligament. This injury usually happens when you land on tree branches, potholes, or lank awkwardly on a hard surface. As compared to blisters, ankle sprains can cause more intense pain.
Unfortunately, sprains may take a while to heal, and the recovery period much depends on its severity. Some people prefer to run indoors on a treadmill as this equipment reduces the impact on your glutes and calves. If you prefer to run outdoors, try changing tracks and go for an even or cemented surface.
Aching muscles and inflamed joints are often issues of newcomers and those who don’t run regularly. Even seasoned runners complain about stiff and sore muscles after an exhausting marathon. Most would feel muscle aches the next morning after the run, and it can last for several days.
Micro-tears in the muscle tissues after a strenuous workout causes this sensation. If you don’t want to skip training due because of the crippling sores, pick a better ground, or don’t push yourself too hard.
It’s a beautiful day, and you’re in the mood to run. After running a lap, you may experience a stinging pain on either side of your body. This situation is what runners call side stitches, and the pain is incredibly sharp, it will force you to take a break or go home.
The stomach is usually to blame for this problem. Do not eat two hours before running. Tightening your core and controlling breathing patterns can help alleviate the stitch. Additionally, taking a walking break and pressing your hands on the spot that hurts should ease the pain.
A large number of runners frequently suffer from the urge to defecate while running. Although this may be a relief for keto dieters who experience constipation, many see these events as a nuisance.
The root cause points at dietary issues or the reduced blood flow to the digestive tract while running. Always wait for a few hours before hopping on the street or a treadmill. Most runners recommend running in the morning with an empty stomach to avoid having these digestive issues while on track. However, it is actually better to have a meal a few hours before running for peak performance.
People would sometimes overdo running, which may eventually lead to cramps. However, some individuals experience cramps with the slightest movement. This stinging feeling below the thigh or leg region will continuously punish anyone who doesn’t know the quick solution to it.
Before these running problems take full control of your lower limbs, you will feel a slow and subtle tightening sensation in your leg muscles. If ignored, this will quickly escalate to an excruciating pain that will send you rolling on the floor. Stop what you’re doing immediately and carefully change the position.
If it becomes a full-blown pain, relax, and quickly find a spot where you can safely lie down. While sitting or lying on the floor, Gently stretch your legs as you point the toes towards you. Stay in this position until the pain goes away completely. Stand up slowly to avoid it from coming back.
Electrolyte imbalance is the leading cause of muscle cramps, and this may be due to not having the essential minerals to sustain the body tissues. To avoid experiencing cramps while running, keep yourself hydrated while keeping electrolytes such as calcium, chloride, magnesium, potassium, and sodium at normal levels.
Chafing occurs due to friction caused by either skin-to-skin rubbing or skin-to-cloth rubbing. Moreover, it gives a burning sensation felt in the region that frequently bumps and kneads against each other. As a result, it leaves out a dry, rough, and darker rash that may be painful when touched.
This skin condition is a type of rash common to those who run in humid places and are not wearing the proper gear against chafing. Luckily, it’s easy to prevent and fix chafing. Those who joined several marathons and fitness experts recommend applying moisturizer and lotion over the prone parts. If the skin is dry, the more likely that chafing will happen. Wearing running shorts that cling to your body would serve as enough shield for intense rubbing.
How To Get Rid Of These Running Problems
Most of these running problems occur due to unawareness and starting physical activities without enough preparation. While all the above mentioned issues have solutions, it’s best to prevent these problems from taking place so you can achieve your long-distance runs without much fuss.