The Nike Run Jozi series of run events was held in JHB South Africa on the 13th of April 2024 at 93 Carr Street, Newtown in Johannesburg. 

Come along with me to check out how it all went down!

Watch more here and here!

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I explore the ongoing debate between barefoot running and using heavily cushioned shoes, such as the ON Cloud 5 shoes, in the video below.

Barefoot running encourages a natural gait, engaging the muscles in your feet and lower legs more effectively. This can improve balance and strength over time, but lacks the cushioning needed to protect against impact on hard surfaces, increasing the risk of injury, especially over the long term.

In contrast, heavily padded shoes like the ON Cloud 5 provide substantial cushioning, which reduces impact on the joints and makes them ideal for long-distance running and everyday wear. While these shoes offer comfort and shock absorption, they may promote heel striking, which could lead to biomechanical inefficiencies or injuries in the long term.

In the review of the ON Cloud 5, its lightweight feel and stylish design makes it versatile for casual use. However, I don’t think that it is the best choice for serious longer distance runners, as it lacks the responsiveness needed for intense training or high-performance running, and it does not provide enough padding.

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But as simple as running may seem, it comes with its own set of challenges, benefits, and strategies. For many, it is a journey from struggle to joy, discipline to discovery.

We’ll explore how to get more into running, why running is so great, the common struggles many face when starting, recovery tips (including hydration and electrolyte supplementation), and how to integrate running with your weight training routine.

Getting Into Running: How to Start and Stay Motivated

For many people, the idea of running can be daunting, especially if you’re just getting started. However, taking small steps and setting realistic goals can make the transition into running smoother and more enjoyable. Here are some strategies to help you ease into the practice:

1. Start with Walking and Build Up Gradually

If running feels overwhelming at first, start with walking. Walking helps condition your muscles, tendons, and cardiovascular system for the demands of running. Begin with brisk walks and gradually introduce short intervals of jogging. Over time, you’ll be able to extend the length of your running intervals while reducing your walking time.

Tip: Use a method like the “Couch to 5K” program, which is specifically designed to help beginners transition from walking to running over the course of several weeks.

2. Find Running Friends or Join a Club

One of the best ways to stay consistent with running is to find a support system. Running alone can feel isolating or monotonous, but when you have friends or a group to run with, it becomes more social and enjoyable. Many communities have local running clubs, and you can also find online communities where runners share tips, encourage each other, and organize virtual challenges.

Tip: Apps like Strava or MapMyRun allow you to track your runs, share them with friends, and participate in challenges, adding a layer of accountability and competition.

3. Do Low-Intensity Runs (Zone 2 Training)

One common mistake beginners make is running too hard, too fast. Running doesn’t need to feel like an all-out sprint every time. In fact, to build endurance, it’s better to focus on low-intensity, steady-state runs in Zone 2 heart rate (about 60-70% of your maximum heart rate). Zone 2 runs improve aerobic capacity, making it easier to run longer without burning out.

Tip: Use a heart rate monitor or simply listen to your body. If you can hold a conversation during your run without gasping for air, you’re likely running at the right pace.

Why Running is So Good for You

Running is more than just exercise; it’s an experience that can transform your body, mind, and spirit. Here’s why running is so rewarding:

1. A Form of Meditation and Release

Running can serve as a moving meditation. The repetitive motion of your feet hitting the pavement, the rhythm of your breath, and the natural flow of the run can put you in a meditative state.

Many runners find that running is the perfect time to process thoughts, reflect on their day, or simply disconnect from the stresses of life.

2. It Builds Mental Toughness and Discipline

Running teaches you discipline in a unique way. Each time you lace up your shoes and head out for a run, you’re building a mental habit of commitment and consistency.

Running can push you out of your comfort zone, but in doing so, it teaches you how to persevere through discomfort. Over time, this mental toughness spills over into other areas of your life, helping you face challenges with resilience and determination.

3. Convenient and Easy to Do Anywhere

One of the great things about running is its convenience. You don’t need a specific place to run—you can do it just about anywhere, whether you’re on vacation, traveling for work, or at home. All you need is your running shoes and you’re good to go. It’s a flexible activity that fits into your schedule no matter how busy you are.

4. Improves Overall Health and Fitness

From improving cardiovascular health to boosting metabolism and strengthening muscles, running offers a wide range of physical benefits. Regular running also helps maintain a healthy weight, improves sleep quality, and reduces the risk of chronic diseases like heart disease, diabetes, and certain cancers.

Why Running Can Be Hard to Start

While the benefits of running are clear, starting can be challenging. If you’ve ever felt like running just isn’t for you, you’re not alone. Many beginners face similar hurdles:

1. Initial Discomfort and Soreness

When you’re new to running, the initial sessions can feel uncomfortable. Soreness in your legs, heavy breathing, and fatigue are common in the beginning stages.

Your body is adjusting to a new form of movement, and it can take a few weeks to build the endurance needed to run comfortably.

2. Mental Barriers

Running can feel like a mental battle, especially when you’re just starting out. Thoughts like “I’m too slow,” “This is too hard,” or “I’m not a runner” can creep into your mind. Overcoming these negative thoughts requires patience and persistence.

3. Consistency is Key

Like any other form of exercise, running requires consistency to see progress. Missing a few runs can set you back, and it’s easy to lose motivation when you don’t see immediate results. The key is to focus on long-term goals and take it one run at a time.

Recovery Strategies After Running

Recovery is just as important as the run itself.

To keep your body in optimal shape and prevent injuries, you need to take care of yourself after each session. Here are some key recovery tips:

1. Hydration and Electrolytes

Staying hydrated is crucial for recovery. When you run, you lose fluids through sweat, and it’s important to replenish them. Drinking water is essential, but adding a performance powder supplement with electrolytes, can help replace the sodium, potassium, and other minerals lost during your run. This can prevent cramping, fatigue, and dehydration.

Tip: Mix electrolyte powder into your water post-run for a quick hydration boost. Popular electrolyte supplements include Naked Electrolytes Powder Packets, or electrolyte powder drinks like Rehidrat.

2. Stretching and Mobility Work

After your run, take a few minutes to stretch your major muscle groups, particularly your hamstrings, calves, quads, and hips. This helps improve flexibility and reduces muscle stiffness. Incorporating yoga or foam rolling into your routine can also improve recovery and prevent injuries.

3. Adequate Nutrition

Your muscles need fuel to recover. Consuming a balanced meal with protein, carbohydrates, and healthy fats after a run can aid muscle repair and replenish energy stores. Protein shakes or recovery drinks are convenient options if you’re on the go.

Integrating Running into Your Weight Training Routine

For those who enjoy weight training, running can be a great complement to your strength regimen. Here’s how to integrate running without compromising your gains:

1. Schedule Smartly

If you’re focused on building muscle, don’t run immediately before your strength sessions, as it can fatigue your muscles. Instead, schedule your runs on separate days or do them after your weight training.

You can also dedicate certain days to running and others to strength work, allowing adequate recovery for both.

2. Mix Short Runs with Long Runs

Incorporate different types of runs into your week. Short, fast runs (such as sprints or interval training) can help improve your cardiovascular fitness and power, while longer, slower runs build endurance.

Both types of runs benefit your overall athletic performance and complement your strength training routine.

3. Use Running as a Warm-Up

If you’re tight on time, consider using a light jog or run as a warm-up for your weightlifting session. Running helps increase blood flow, raise your heart rate, and prepare your muscles for heavy lifting.

In conclusion, running is a versatile, accessible form of exercise with profound physical and mental benefits. While the journey may start with challenges, the rewards are well worth the effort.

By taking a gradual approach, finding support through friends or clubs, and incorporating smart recovery and hydration strategies like using electrolytes, you can make running a sustainable and enjoyable part of your fitness routine. Whether you’re a beginner or a seasoned athlete, running has something valuable to offer you on your fitness journey.

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Running is a great activity to get your daily exercise and to keep your body and mind active. It can be done anywhere, at any time, and is a great way to get in shape, improve cardiovascular health, weight loss, and stress relief. Running is also a great way to improve your mood and get in a good workout, if you enjoy doing it.

If you’re thinking about starting running, you need to know how to get started, what type of shoes and perhaps sunglasses to buy, and how to warm up properly amongst other things. Sunglasses are helpful for keeping the sun out of the eyes. It can protect your eyes from the sun’s ultraviolet rays, which can cause damage over time. They can help to reduce glare, which can make it harder to see obstacles in your path. Quality sunglasses can keep your eyes cool and comfortable on hot days. For example, Goodr designed Green sunglasses, which can help runners by improving contrast and making the environment appear more vivid. This can help runners stay on track, especially when running in unfamiliar territory.

This guide is for a beginner where we’ll outline everything you need to know to get started running. By the end of this guide, you’ll be ready to run your first mile!

seven tips to help you get started running

1 Start slowly

Start slowly and increase your speed and distance gradually. When starting to run outside, it’s important to start slowly. This will help prevent injuries and allow your body to get used to the new activity. If you start out too quickly, you might experience shin splints or another type of injury.

Another reason to start slowly is that running outdoors is more challenging than running on a treadmill. The terrain is different, the air resistance is greater, and there are usually hills. All of these factors make it harder to run at a fast pace.

So if you’re just starting out, begin with a slow jog and increase your speed gradually. You’ll be able to cover more distance and enjoy your runs more when you take it slow and build it up.

2 Warm up

Always warm up and cool down before and after running. Before hitting the pavement, it’s important to properly warm up your body. Start with a light jog or walk, gradually increasing your heart rate and blood flow. This will help loosen up your muscles and get them ready for a good workout.

Once you’re warmed up, it’s time to start running. Begin with an easy pace, and increase your speed gradually. If you feel like you can push yourself harder, go ahead – but be careful not to overdo it on your first few runs of the season. By taking things slow at first, you’ll help avoid any injuries and maximize the benefits of your run.

3 Wear appropriate clothing

Wear appropriate clothing and shoes for running. Running in the wrong shoes can cause injuries, so make sure you get fitted for the right ones. One of the best ways to ensure that you have a good running experience is to wear appropriate clothing. Cotton clothes can be heavy and absorb sweat, making you feel weighed down. Instead, opt for lighter and more sustainable fabrics like bamboo that will wick moisture away from your skin. You may also want to invest in a good pair of running shoes. Wearing the wrong shoes can lead to ankle, knee, or hip injuries. If you’re not sure what type of shoes are best for you, consult with a local sporting goods store. Finally, dress in layers so that you can adjust your clothing as needed depending on the weather conditions, and try out compression wear to keep your warm.

4 Keep Hydrated

Hydrate before, during, and after running. Runner’s World recommends drinking 17 ounces of fluids two hours before a run, and another eight ounces 15 minutes before. But what if you’re not running that long? Or what if you’re running in hot weather?

You don’t have to drink a lot of water before every short run. But on very hot days, or when you’re going to be out for a while, it’s important to drink enough fluids so that you don’t get dehydrated. You can tell if you’re dehydrated because your mouth will be dry, and you’ll feel tired and lightheaded.

If it’s hot out, or if you’re going to be running for more than an hour, drink sports drinks with electrolytes in them. Electrolytes help your body absorb water better. Other good options are coconut water or diluted fruit juice.

5 Take rest

Listen to your body and take rest days when needed. There is a lot of debate on how much rest runners should take between runs. Some people say that you should run every day, while others recommend taking at least one day off per week.

The truth is, it depends on the person. Some runners can handle running every day without any problems, while others find that they need a day or two of rest in order to feel rejuvenated and ready to run again.

If you are feeling tired and sore after your runs, it might be a good idea to take a break for a day or two. This will allow your body to recover and you will be less likely to get injured. However, if you are feeling energetic and motivated, there’s no reason why you can’t go ahead and run again.

6 Select a safe area

Run in a safe area with plenty of room to run. It’s important to choose an area that is safe and free from obstacles. Here are a few tips to help you select the right running route:

• Look for wide sidewalks or trails with plenty of room to run. If you’re running in an urban area, try to stick to busy streets with plenty of pedestrian traffic.
• Avoid running near busy intersections, construction zones, or other areas where there is a lot of traffic.
• Be aware of your surroundings at all times and be sure to stay away from animals and strangers
• If possible, avoid running at night or in low-light conditions.
• Try not to run alone; always bring a friend or family member with you if possible.

7 Pace yourself

Don’t start out too fast and wear yourself out. In order to be a successful runner, you must pace yourself. If you go out too fast, you will quickly wear yourself out and not be able to finish the race. Gradually increase your speed as you get closer to the finish line.

Another important thing to remember is to hydrate yourself before and during the race. Drink plenty of water prior to the race and take small sips of water or sports drink every few minutes during the race. This will help keep your energy level up and prevent you from getting dehydrated.

What is the Best Way to Get Started with Running

If you are looking to start running, there is no need to invest in expensive equipment or apparel. In fact, the best way to start running is simply to lace up your shoes and head outside. Running outdoors provides a number of benefits that you can’t get from running on a treadmill or indoors. First, outdoor running allows you to connect with nature and enjoy the fresh air. Second, outdoor running is a great way to get exercise and improve your cardiovascular health. Finally, outdoor running is free and there is no need to join a gym or purchase a membership.

If you are new to running, start by alternating between walking and jogging until you are able to run for an extended period of time. As you become more comfortable with running, gradually increase your speed and distance.

How Long Should My Run Be

There are a lot of debates on how long one’s run should be. The main point of contention is whether running for an hour is really better than running for 30 minutes. Many people seem to think that if you’re not running for an hour, you might as well not be running at all. But science doesn’t necessarily back this up.

In fact, a study by the University of Jyväskylä in Finland showed that 30-minute runs were just as beneficial as 60-minute runs when it came to improving aerobic fitness and blood pressure levels.

Interestingly, the study also showed that the runners who did 60-minute runs tended to adopt a more leisurely pace, while the runners who did 30-minute runs kept a more consistent pace throughout. Running can be a great way to get in shape and improve your health. If you are just starting out, however, it is important to take it slow and build up your endurance. These seven tips can help beginners get started and make the most of their running experience. So what are you waiting for? Get out there and start running!

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However, most of the common health issues that marathon runners face are easily overcome with a little knowledge and some pre-hab. 

Plantar Fasciitis

Running strengthens your body and helps alleviate stress. The repetitive pounding on pavements, trails, and roads increases your bone density, reduces body fat, and can increase muscle mass. At the same time, being out in nature with an elevated heart rate makes it easier to see life’s silver linings and maintain a more positive mental attitude.  However, marathon running is a sport. Like any sport, running in marathons requires you to complete repetitive movements which may lead to overuse injuries and strains. In particular, if you are a marathon runner, you may experience some degree of foot pain known as plantar fasciitis. 

Plantar fasciitis usually occurs in or around the heel of your foot and is worse in the morning when you first wake up. Usually, your symptoms will be alleviated when you start running but will return with a vengeance when you rest again. Unfortunately, you can’t run forever, so you’ll need to partake in some rehab between sessions. 

Keep a positive mental outlook when rehabbing plantar fasciitis. Plantar fasciitis does not spell the end of your running days. You should elevate your foot to improve blood flow, wear shoes with better arch support, and replace some of your running sessions with swimming until your symptoms subside. Taking the weight of your feet for a while usually helps, too, as marathon runners spend lengthy periods on their feet which can cause a plethora of issues. 

Varicose Veins

Running can help you lose weight and become the best version of yourself (whatever that means to you!). However, marathon running does require you to spend long hours on your feet, which may result in the development of varicose veins. Varicose veins are an extremely common health issue that impacts 30-50% of the adult US population. They usually occur as you approach old age and are hastened by spending a lot of time on your feet. Varicose veins are usually just a cosmetic issue but left untreated, they can develop into blood clots and ulcers, which are sure to keep you sidelined for a lengthy period. 

It’s best to speak to your doctor about varicose veins if you develop them through marathon running. In all likelihood, they won’t be a major issue. But, if your doctor spots an issue, they might recommend non-invasive procedures like ultrasound therapies or laser ablation. 

Blisters and Chafing

There’s nothing worse than starting a long run only to feel the onset of blisters or chafing within the first mile. You will probably push through the pain to finish your session, but it will only get worse if you leave it untreated. Chafing and blisters usually occur when you begin to exercise as sweat increases friction and makes the rubbing worse. In addition to causing pain, chafing can lead to infections if you have opened a wound on your skin. 

You can prevent blisters and chafing by test-running your new gear before taking it out on a long run and wearing a mild lubricant. If you already have a blister, but still want to run, use a combination of talcum powder and band-aids to alleviate rubbing on the wound itself. 

Runner’s Trot

Have you ever been out with a running group and noticed that one of your members has developed “the runner’s trot”. Runners trot occurs when a long-distance runner gets a sudden urge to use the restroom, and it can feel like diarrhea. While it might seem humorous at the time, marathon running can upset your bowels and lead to unwanted, uncontrollable digestive issues. 

Runner’s trot is extremely common. As Amy S. Oxentenko, M.D., a fellow of the American College of Physicians at the American College of Gastroenterology, describes “anyone who considers themselves a runner will likely admit to having runner’s diarrhea at some point in time.” Mid-run bowel movements usually occur due to a combination of increased adrenaline and the shaking effect that running has on the body. 

Fortunately, most marathon events have restrooms en route to help if you suffer from runner’s trot. However, you might also want to take a look at your diet. Try to avoid coffee or energy drinks before a race, as caffeine stimulates your digestive system and intensifies your need to use the restroom. You should also make a mental note of the food you ate before you developed runner’s trot, as your body may be responding to a particular ingredient or dish that doesn’t sit well in your stomach. 

Conclusion

If you aren’t careful, these aches and strains can quickly turn into major health issues such as plantar fasciitis or runner’s trot, which would keep you off the trail for longer than you’d like. Completing a marathon is a deeply fulfilling experience. You’ve ticked off a major life goal, and have joined an elite club of distance runners.

However, marathon running comes with its own set of common health issues that may get in the way of your training regime. Always speak to a doctor if you start to feel the onset of plantar fasciitis, and reconsider that pre-run cup of joe to ensure that your stomach doesn’t cause you embarrassment while training with friends.

Author bio

Dan Matthews is a writer, content consultant, and conservationist. While Dan writes on a variety of topics, he loves to focus on feeling better both mentally and physically, and imparting health tips to others can help make the world a better place to reside. When Dan isn’t working on new content, you can find him with a coffee cup in one hand and searching for new music in the other.

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Running a marathon is a common exercise goal. It can also be one of the most challenging targets to achieve. The body goes through a lot when running a marathon, so recovering well and fully is crucial to prevent injury.  

It is best to come up with a plan for your recovery before you run your marathon. This should include plenty of healthy and nutritious foods, a set period of rest and much more. This article will explore some of the crucial things you will need during your recovery to help you get fighting fit and ready to get back out running.

Rest

One of the most important things you can do after a marathon is rest, though many runners find this the most difficult part of their recovery. Going from running almost every day and completing one of the biggest running challenges to taking it easy with your feet up can be a difficult change of pace. It is recommended that you rest for at least a week post-marathon, though this may vary.  

This doesn’t mean you need to stay in bed the entire time. Instead, you should do some gentle exercise like taking regular walks. You could also do some relaxing yoga to help your muscles recover.  

Food

You should ensure you eat plenty of carb-heavy food after your marathon – though not too soon after. It is best to have a small snack immediately after the race and save your big meal for later on when your appetite returns. A popular choice for the first post-marathon meal is pasta, which has plenty of carbs and some protein to help you fuel your body. It is best to avoid alcohol and instead drink plenty of water.  

Stretches

Avoid stretching immediately after the race. You need to give your muscles time to start recovering from the race. Wait a few hours and then do some gentle stretches, listening to your body and avoiding overexertion. 

Electrolytes

Electrolytes are crucial to help you to recover from your marathon. You can get electrolytes from salty snacks, fruits like bananas, and sports drinks. It is best to consider in advance how you will replenish your electrolytes post-race. If you have someone waiting for you at the finish line, you could ask them to take a bag of supplies for you to use when you’re finished with the race.  

Hydration

Hydration and electrolytes often go hand in hand. You should ensure you get plenty of water before, during and after the marathon. Hydration powder like Drip Drop ORS can be the perfect thing to help you get hydration and electrolytes in one, being as effective at tackling dehydration as an IV drip. They are also easy to carry and use, simply adding the powder to water.  

Ice Bath

A common mistake that people make after a marathon or other strenuous activity is getting into a hot tub or bath to help ease their aching muscles. While this may offer short term relief, it can cause muscles to seize up, causing more pain and aching the next day.  

It is better to take an ice bath, or at the very least, a cool shower. This can help get the blood circulating again and will be much more effective at soothing your muscles. Fill the tub with ice and water, resting in it for five to 15 minutes.  

Sports Massage

A sports massage can be a great way to relieve any potential injury and avoid getting too stiff. You should avoid massage in the first 24 hours to allow your muscles time to start recovering. After this, you could contact a professional masseuse to help you work out any knots or injuries. If you notice specific pain straight after the race, there will usually be sports masseuses on hand to help you, and it is vital that you follow their advice.  

Sleep

A good night’s rest is crucial to help your body recover. You should avoid anything with caffeine after the race, both to help you stay hydrated and to ensure you get the best possible sleep. Ideally, you should head home to your familiar surroundings and bed.  

If you have travelled for the race, it is best to get a hotel room to avoid having to remain seated while travelling and so that you have a good place to rest. You may find that you sleep for longer post-marathon than you usually do. This is normal and is your body’s way of recovering from strenuous activity. 

Light Exercise

In the weeks after your marathon, it is crucial that you build back to exercising slowly. As mentioned above, you should avoid strenuous activity for at least a week, though the amount of time you need to rest will depend on your specific needs. It is important not to remain inactive and instead do gentle exercises like walking, yoga, and stretching. 

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Take the Time to Heal

First, be sure that you are dealing with a sprained rather than a broken ankle. A sprained ankle is when the ligaments that hold your joint together are damaged. A broken or fractured ankle is when the bone in your ankle is damaged.

The symptoms of a sprain and a break can be quite similar, but treatment methods are different. There will be swelling in both cases, and you may struggle to put weight on your ankle. 

If you heard a crack when you injured your ankle, your ankle looks misshapen rather than just swollen, your ankle feels numb, or the pain in your ankle is directly above the ankle bone, then it is likely that you have a fracture or a break rather than a sprain. Speak with a doctor if you are unsure. If you think that your ankle injury has been misdiagnosed and this has impacted your recovery, then speak to a Medical Malpractice Lawyer like Anapol Weiss, who will be able to let you know if you have a case.

Once you are sure you are dealing with a sprain, then follow the R.I.C.E. method to ease the inflammation:

• Rest. While you are dealing with pain and swelling, rest your ankle as much as possible, don’t try to walk on it too much.
• Ice. Several times a day for 10-15 minutes, ice your ankle by wrapping ice or frozen peas in a towel. 
• Compression. Use a compression bandage.
• Elevate. As much as possible, keep your ankle elevated above your heart.

You can also take a pain killer like ibuprofen to help bring down the swelling and manage the pain if it is just too much.

Build Strength in Your Ankle

Once you are able to comfortably put weight on your ankle, you can start exercises to restore strength and mobility to your injured ankle. Your doctor will likely give you some exercises, and if you work with a personal trainer, they will be able to advise you as well. 

You’ll want to include exercises that help you build a range of motion, such as the ‘ankle alphabet’ where you stretch out your foot and try to trace the letters of the alphabet in the air with your big toe. Strength and balance exercises are also important such as ankle raises and trying to balance on your injured ankle with your eyes closed.

Return to Exercise With Low Impact Activity

Before returning to running, add some low impact activity back into your routine such as swimming, cycling, or walking on an elliptical machine.

This will allow you to start building some strength without the full impact of running.

Whether you are ready to start exercise is a personal decision. Be sure to listen to your body, and if you experience pain, then ease back on the exercise a little.

Add Running Back in Slowly

When you can do low impact exercise comfortably, you can add in a little running. Try adding a small amount of running, say 2-3 minutes, into a larger overall routine, and be sure that you are wearing supportive running shoes.

It’s also a good idea to run on softer surfaces, to begin with, as asphalt will cause more impact than say, grass. 

Again, listen to your body and build up the length of time you run for slowly, and if you experience pain, then ease back.

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Trail running is one of the best ways to stay in shape and enjoy the great outdoors at the same time; however, that doesn’t always mean everyone is equipped to deal with the reality of the hobby. Without the right gear and a keen sense of awareness, trail running can be a far more hazardous activity than it needs to be.

Thankfully, there are several ways you can maximize the fitness and enjoyment you get from trail running while minimizing the risks and danger.

1. Don’t Forget Your Muscles

Many fitness enthusiasts make the mistake of thinking their cardio and muscle-building regimens are two completely separate worlds that don’t play into each other at all. The reality is that having a good cardio routine can better prepare your heart and lungs for the stressors of weight lifting, and concentrating on your muscles can make you stronger, more limber, and better prepared overall for the challenging trails ahead.

Stretching and strengthening your muscles can go a long way towards helping you beat your record time when you next hit the path!

2. Take it in Stride

One of the easiest (and most common) mistakes to make while running is to overextend your legs. Taking too long of a stride while running can put needless pressure on your muscles and exacerbate the risk of uneven trail floor giving you more trouble than it’s worth. According to expert K. Aleisha Fetters, your feet should be hitting the ground about 180 times per minute, which should keep you moving at a peppy pace without increasing your risk of personal injury.

3. Find the Right Fit

Lots of people will tell you that you need the proper running shoes to get the most out of your daily jog, but did you know that the socks you choose can be just as important? While the everyday socks you wear with your loafers or sneakers run the risk of tearing and fraying with the use that comes from vigorous exercise, well-made compression socks will keep their shape and help give your feet the proper traction after miles and miles of use.

Believe it or not, the socks you wear could be the difference between uncomfortable sores and strains and a smooth run every time.

4. Research Your Running Path

As the very first entry on Runners World’s own guide for trail running points out, no two trails are going to be exactly the same. Different paths are going to have different types of terrain, different levels of elevation, and different levels of runner traffic at varying times of day, among many other things you need to take into account. Do a little bit of online research (or even some in-person reconnaissance) to see if the trail you want to run is right for you before you hit it.

5. Don’t Neglect Home Cardio

Trail running is definitely one of the best ways to squeeze cardio into your fitness routine, but it’s only one of many ways you should be trying to keep your heart rate elevated. If you don’t have your running fundamentals down on your sidewalk, gym, and in your own home, you should make sure you’ll be prepared for the trail by indulging in some more conventional running routines first.

Finding and using an elliptical that’s right for you is a great way to make sure your body is prepared for the trail before you find out too late that it isn’t.

6. Train Your Mind

Every part of your mind needs to be alert when you hit the trail in a way that isn’t necessarily true when you’re on the treadmill.

The weather can reshape the terrain in real time, other people you run into can present hassles you weren’t expecting, and although it’s rare, even wild animals can show up to throw some danger into the mix. Being a great trail runner isn’t just about mastering the land with your body; it’s also about focusing your mind and being aware of your surroundings.

What did you think of our list of ways to get the most out of your trail run? Do you have anything you’d like to share from your own experiences of conquering your local paths? Sound off in the comments below and join a community of fitness enthusiasts that are waiting to hear from you!

About the Author

Tess DiNapoli is an artist, freelance writer, and content strategist. She has a passion for yoga and often writes about health and wellness, but also enjoys covering the fashion industry and the world of fitness.

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The downside? Painful runner’s rash otherwise known as chafing. If chafing is ruining your run, you’ve come to the right place. Here’s how to prevent inner thigh chafing.

Why Does Chafing Happen?

Before we discuss how to prevent inner thigh chafing, it’s important to understand why it happens. Chafing falls into two categories: skin-on-skin rubbing or fabric-on-skin rubbing (e.g when your shirt aggravates your skin). Inner thigh chafing happens when your upper thighs rub against one other.

As you run and get sweatier, the friction increases so the chafing gets more intense.  

Symptoms include:

• Redness
• Itching
• Blisters
• Burning
• Swelling

But luckily, there are many ways to stop chafing so you can enjoy running again.

How to Prevent Inner Thigh Chafing

As a runner, there are many ways to prevent chafing. For instance:

1. Stay Hydrated

The easiest way to quit chafing is by drinking plenty of water. Not only is staying hydrated crucial for your health but it also prevents inner thigh chafing. Sweat leaves behind salt crystals, so once you cool off and the perspiration dries, your skin will get irritated as it rubs against the sweat residue.

2. Wear Longer Running Shorts

Wear long running shorts as the clothing acts as a barrier between the skin of the upper thighs. Look for trail length shorts, they’re five to seven inches in length, and have longer seams so there’s no more chafing. 

Or choose compression shorts which you wear under regular running shorts. These also provide sufficient length to prevent chafing.

3. Apply a Lubricant

Another fantastic way to prevent inner thigh chafing is by using old-fashioned lubricants. You can either use inexpensive petroleum jelly or get a sport-specific product like Run-goo.

There are many ways to apply chafing cream but the most effective is slathering it on your inner thigh before going for a run and other sensitive parts. If you’re going for a long-distance run, consider carrying a travel-sized tube of petroleum jelly so you stay comfortable.

4. Wear Synthetic Clothing

You’ve got your chafing cream but now you must wear the right clothing. Avoid ill-fitting clothes made from cotton as they trap moisture and speed up inner thigh chafing. 

Find t-shirts and shorts made from synthetic materials that fit snugly. Synthetic clothing, like Lycra or Spandex, wick away sweat and dry quickly so there’s no chance of inner thigh chafing.

5. Test Drive Your New Gear

Like breaking in new running shoes, you must also test drive your clothing.

If the waistband of your shorts or the seams are going to cause chafing, you’ll know within 10 minutes. Even if you’ve got synthetic clothing, test them out to prevent painful inner thigh chafing.

6. Use Talcum Powder

Because wet skin creates extra friction, start your workout as dry as possible. If your inner thighs are prone to getting sweaty, apply talcum powder before your run so they don’t chafe. 

Don’t have any talcum powder handy? 

Rummage through your kitchen cabinet for a box of cornstarch. It absorbs extra moisture from your skin and reduces any itching, perfect for preventing friction or irritation.

7. Wear a Bandelette

Get a bandelette or an anti-chafing band as it prevents your thighs from rubbing against one another. Sport bandelettes sit high on your leg to prevent thigh or groin chafing and are synthetic to wick away sweat.

Bandelettes are also silicone so they won’t slip when you’re running, particularly useful in warm weather.

Treating Inner Thigh Chafing

Sometimes inner thigh chafing happens even after taking precautions. Shower straight after your run and only bathe in lukewarm water. Once you’re out, pat your skin dry and apply an antibacterial ointment to soothe your skin.

Diaper-rash creams work best as they’re packed with zinc oxide, a key ingredient in pacifying stinging skin.

Home Remedies for Chafing

Don’t worry if you’re out of antibacterial cream as there are many home remedies that soothe chafing. For instance:

Aloe Vera

Aloe vera is a clear gel found inside a plant’s leaves which soothe and treat burned skin. Slather aloe vera gel on the affected area, either store-bought or from the plant, and it will reduce inflammation.

Coconut Oil

You can also use coconut oil as it contains anti-inflammatory, moisturizing properties which reduces inner thigh chafing. To reap its benefits, spread a thin layer of coconut oil on the affected area twice a day and leave it to soak.

Tea Tree Oil

Tea tree oil is another option thanks to its antiseptic and anti-inflammatory properties. Grab a cotton swab and drip three drops of water with two drops of this essential oil. Gently dab the chafing and repeat this process every day until it fully heals.

Turmeric

This yellow powder contains curcumin, renowned for its anti-inflammatory properties. Simply add water and two teaspoons of turmeric powder to create a paste. Then apply it to the affected area every day until healed.

Baking Soda

Baking soda is an alkaline which means it restores your skin’s pH and solves your chafing problem. It also has antiseptic properties so there’s no chance of an infection. 

Add two teaspoons of baking soda to water then apply the paste on the affected area.

That’s How to Prevent Inner Thigh Chafing

Now you know how to prevent inner thigh chafing when you run. Get synthetic clothes to wick away sweat, lubricate your inner thighs pre-workout, and stay hydrated to prevent chafing from occurring.

If you suffer from chafing, apply an antibacterial cream, or choose from a wide range of home remedies to soothe your skin so you can enjoy running again. Good luck!

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There aren’t many mentally challenging and physically alluring activities that are as interchanging as yoga and running. Even if many keen runners or yoga practitioners may disagree, yoga and running have more things in common than other exercises. Some may reckon that the two practices can exude and teach two completely diverse things, but they share many things.

The sheer fact that you move the whole body and every single muscle in it to do a certain yoga position follows the same in running, as every muscle is triggered as you run. Read the following eye-opening article to find out more about other magnificent yoga-running connections.

They both exude your mental strength

The mental power you are able to accumulate through one yoga session is powerful enough to help ease your mind from all the troubles that may be worrying you. Running, believe it or not, can do the same. As you go running, you can free your mind, let loose from all the troubles that have been a burden, and embrace the freedom of your goal.

Both yoga and running enable each individual to utterly slow down and practice stillness and calmness. Even if running might be a more energetic workout than yoga, it is the serene mental imprint that remains firmly engraved, that gives each person the mental power they need to push harder in life. 

The synchronized breathing

One of the most essential connections that yoga and running share is breathing. Inhaling oxygen the right way fuels the muscles with endurance and helps prevent cramps. The breathing styles pranayama and vinyasa in yoga demand long, deep and full breath to gain results.

If they were applied in running you would be able to control your pace and run long distances, achieve better performance, and improve your agility. Breathing is like your running gear.

As it is vital to have great running shoes and socks to help your performance and acceleration (click here to learn more and find great running gear), it is just as vital to breathe rhythmically and be synchronized. Thus yoga can help you learn how to breathe adequately when running to improve endurance.

Yoga helps with alignment and keeps you injury-free

Most keen runners have had aches and pains due to lack of right alignment and perhaps agility or due to being inflexible. To stay on the right healthy track, if a runner would practice yoga, they could ease any back, joint, or muscle pain that they might have suffered from. Hence, they would run faster, control the pace, be more agile, and they won’t miss a step as they run or fall off balance in future.

The balance and alignment positions in yoga help ease up any severe pain, but they also teach the runner to be more flexible and stay aligned, firm and steady as they run.

Better stamina and muscle traction

The importance of consistent breathing and getting powerful stamina to endure harsh poses or distances are equally vital in both activities. Therefore, no matter how different yoga and running are from one another, these two things closely bind them.

The yoga poses that meticulously focus on breath, mind and body connections can easily be applied when running which can promote healthy muscle traction. This means that your muscles will be adequately stretched and lightweight giving you the unique opportunity to run more smoothly.

Upscaling the pace and flexibility

If you strive to become a better runner or more flexible with yoga, you might as well tune the two things up. A perfect combination of yoga and running enables you to perfectly tune up your body and muscles. Certain yoga stretches help to promote hip, joint, back and muscle strength like half-monkey pose, horizon lunge or revolved triangle. Flexibility aids both exercises, as long as you do them correctly.  

Doing any form of workout is extremely beneficial for your overall health. However, by incorporating yoga and running, you will get a mindful and all-efficient combo that’s hard to beat.

Photo Credits:

• lucas Favre on Unsplash
• João Ferreira
• Flo Karr
• Carl Barcelo
• Dane Wetton
• madison lavern

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