Defeating Foot Pressure: 3 Tips to Conquer Running Fatigue
In this article, you will learn about:
Table of Contents
- Common Exercise Challenges in Running
- 3 Tips to Avoid “Running Fatigue”
- How to Improve Your Running Performance and Efficiency
- Frequently Asked Questions
- References
Common Exercise Challenges in Running
Running is a popular and beneficial form of exercise, but it also poses some challenges for the body. Running involves repetitive movements and impacts that can strain the muscles, tendons, and ligaments of the lower limbs. Some of the common exercise challenges that runners face are:
Muscle Fatigue
Experiencing Delayed Onset Muscle Soreness (DOMS) is common after running, especially for beginners or during prolonged and high-intensity sessions. DOMS, occurring 24-72 hours post-exercise, is characterized by stiffness, tenderness, and reduced range of motion in the affected muscles. DOMS is caused by microscopic tears in the muscle fibers and the subsequent inflammatory response. DOMS usually fades away after about a week, but it can impair performance and increase the risk of injury in the meantime. To prevent or reduce DOMS, runners should gradually increase the duration and intensity of their training, perform warm-up and cool-down exercises, and incorporate rest and recovery days into their schedule. Some studies have also suggested that massage, compression garments, foam rolling, and anti-inflammatory drugs may help alleviate DOMS, but the evidence is not conclusive .
Tightness in the Front of the Shins
Some runners face discomfort in the front of the shins, often related to tension in the tibialis anterior muscle. This muscle, located on the outer side of the shin bone, helps cushion and control the speed of the foot sole’s contact with the ground during running. When the tibialis anterior is overworked or undertrained, it can become tight and inflamed, resulting in pain and reduced mobility. This condition is sometimes called anterior shin splints or anterior compartment syndrome. To prevent or relieve tightness in the front of the shins, runners should stretch and strengthen the tibialis anterior and the surrounding muscles, avoid running on hard or uneven surfaces, and wear shoes that provide adequate support and shock absorption. If the pain persists or worsens, runners should consult a doctor to rule out more serious causes, such as stress fractures or nerve compression.
Friction and Tension in the Iliotibial Band
Many runners experience discomfort on the outer side of the knee, typically associated with friction and tension in the iliotibial band. This band, located on the outer thigh to the upper part of the lower leg, stabilizes and facilitates the movement of the knee joint during running. When the iliotibial band is overused or misaligned, it can rub against the lateral femoral condyle, a bony prominence on the outer side of the thigh bone, causing inflammation and pain. This condition is known as iliotibial band syndrome or runner’s knee. To prevent or treat iliotibial band syndrome, runners should stretch and massage the iliotibial band and the adjacent muscles, correct any biomechanical issues such as overpronation or poor posture, and modify their training regimen to avoid excessive mileage or sudden changes in intensity. Some runners may also benefit from using orthotics, braces, or tape to reduce the friction and tension in the iliotibial band .
Protesting Achilles Tendon
The Achilles tendon, the body’s largest tendon connecting the calf muscles to the heel, undergoes substantial stress during walking and even more during running, bearing up to 7.7 times the body weight. The Achilles tendon is responsible for transmitting the force generated by the calf muscles to the foot, enabling the push-off phase of running. When the Achilles tendon is overloaded or irritated, it can become swollen, stiff, and painful, leading to a condition called Achilles tendinopathy. This condition can affect the middle portion of the tendon (midsubstance tendinopathy) or the insertion point of the tendon to the heel bone (insertional tendinopathy). To prevent or manage Achilles tendinopathy, runners should stretch and strengthen the calf muscles and the Achilles tendon, avoid running on steep or uneven terrain, and wear shoes that provide adequate heel cushioning and support. If the pain is severe or chronic, runners should seek medical attention and follow the recommended treatment plan, which may include rest, ice, anti-inflammatory drugs, physical therapy, shockwave therapy, or surgery .
Importance of Cushioning in the Plantar Fascia
The plantar fascia is a thick band of connective tissue that runs along the bottom of the foot, from the heel to the toes. It supports the arch of the foot and acts as a shock absorber during running. The plantar fascia absorbs pressure and tension exerted on the feet during running, but it can also become inflamed and painful if it is overstretched or overused. This condition is called plantar fasciitis, and it is one of the most common causes of heel pain among runners. Plantar fasciitis is more likely to occur in runners who have high or low arches, tight calf muscles, or weak foot muscles. To prevent or alleviate plantar fasciitis, runners should stretch and massage the plantar fascia and the calf muscles, wear shoes that provide adequate arch support and cushioning, and avoid running on hard or uneven surfaces. If the pain persists or interferes with daily activities, runners should consult a doctor and follow the prescribed treatment, which may include rest, ice, anti-inflammatory drugs, orthotics, night splints, or corticosteroid injections.
3 Tips to Avoid “Running Fatigue”
Running is a great way to stay fit and healthy, but it can also pose some challenges for your body. Running can cause muscle fatigue, tightness, friction, tension, and inflammation in various parts of your body, especially your feet. These issues can affect your running performance and efficiency, as well as your overall comfort and enjoyment. Fortunately, there are some simple tips you can follow to avoid “running fatigue” and keep your feet happy and healthy.
Perform Warm-up and Cool-down Exercises:
Initiating warm-up exercises before running is a beneficial habit. It helps transition the muscles from a state of rest to an active state, reducing the likelihood of exercise-related challenges. Incorporate activities like brisk walking and muscle stretches before running, and gentle stretches afterward to alleviate muscle tension. According to a study by Fradkin et al. (2010), warming up can reduce the risk of injury by 50%, while cooling down can enhance recovery and prevent delayed onset muscle soreness (DOMS) . Some examples of warm-up and cool-down exercises are:
| Warm-up Exercises | Cool-down Exercises |
|---|---|
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Strengthen Muscular Endurance:
Enhance core muscle strength to improve running efficiency and power. Strengthening the muscles in the buttocks, thighs, and arms adds more force during running, resulting in a smoother and faster stride. Moreover, strengthening the muscles in the feet and ankles can improve stability and balance, preventing sprains and strains. A study by Saunders et al. (2004) found that core strength training can improve running economy and endurance performance. Some examples of muscular endurance exercises are:
| Core Strength Exercises | Foot and Ankle Strength Exercises |
|---|---|
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Choose Appropriate Running Shoes:
Selecting suitable running shoes is crucial for runners. Opt for running shoes that provide adequate support, avoiding overly lightweight and thin-soled models. These choices prevent diminished shock absorption, poor rebound, deformation, and reduce the impact on the plantar region. Additionally, regular runners should inspect and replace worn-out shoe soles before each run. A study by Kong et al. (2009) showed that running shoes with appropriate cushioning can reduce plantar pressure and foot pain. Some factors to consider when choosing running shoes are:
- Foot shape and arch type: Runners with flat feet or low arches may need more stability and motion control, while runners with high arches may need more cushioning and flexibility.
- Running style and terrain: Runners who run on trails or uneven surfaces may need more traction and durability, while runners who run on roads or tracks may need more speed and responsiveness.
- Fit and comfort: Runners should try on running shoes in the afternoon or evening, when the feet are slightly swollen, and wear the same socks they would wear for running. The shoes should fit snugly but not tightly, leaving some space for the toes to wiggle.
How to Improve Your Running Performance and Efficiency
Running is a great way to improve your cardiovascular health, burn calories, and boost your mood. However, if you want to take your running to the next level, you need to pay attention to your running performance and efficiency. Running performance refers to how fast, far, and long you can run, while running efficiency refers to how much energy you use to run at a given speed. Improving your running performance and efficiency can help you run faster, longer, and easier, as well as prevent injuries and fatigue.
Here are some tips to improve your running performance and efficiency:
- Improve your running form. Running with proper form can help you reduce unnecessary movements, optimize your stride, and minimize the impact on your joints. Some aspects of good running form include keeping your head up, relaxing your shoulders, swinging your arms naturally, landing on your midfoot, and pushing off with your toes. You can also try to maintain a cadence of about 180 steps per minute, which can help you avoid overstriding and wasting energy.
- Incorporate interval training. Interval training involves alternating between periods of high-intensity and low-intensity running, which can help you improve your aerobic and anaerobic capacity, as well as your speed and endurance. Interval training can also increase your metabolic rate, which means you burn more calories even after you stop running. You can try different types of interval training, such as fartlek, tempo, or hill runs, depending on your goals and fitness level.
- Add strength training. Strength training can help you build muscle, improve your power, and prevent injuries. Strength training can also improve your running economy, which is the amount of oxygen you use to run at a given speed. By strengthening your core, legs, and upper body, you can improve your posture, stability, and force production, which can help you run more efficiently. You can do strength training exercises such as squats, lunges, planks, push-ups, and rows, using your own body weight or resistance bands.
- Recover properly. Recovery is essential for improving your running performance and efficiency, as it allows your body to repair, adapt, and grow. Recovery also helps you prevent overtraining, which can lead to fatigue, injury, and decreased performance. To recover properly, you need to get enough sleep, hydrate, eat well, stretch, and rest. You can also use recovery tools such as foam rollers, massage guns, or compression socks, to ease muscle soreness and improve blood flow.
Frequently Asked Questions
How can I avoid getting bored while running?
Running can sometimes feel boring, especially if you run the same route, pace, or distance every time. However, there are many ways to make running more fun and interesting, such as:
- Listen to something. You can listen to music, podcasts, audiobooks, or even guided runs, to keep your mind entertained and motivated while running. You can also create different playlists for different moods, or use apps that sync your music to your pace.
- Run with someone. You can run with a friend, a family member, a pet, or a running group, to make running more social and enjoyable. You can also challenge each other, share tips, or have conversations, to make running more stimulating and supportive.
- Change your scenery. You can run in different places, such as parks, trails, beaches, or cities, to explore new sights and sounds while running. You can also vary your terrain, elevation, or direction, to challenge your body and mind.
- Set a goal. You can set a goal for your running, such as running a certain distance, time, or event, to give yourself a purpose and a reward for running. You can also track your progress, celebrate your achievements, or join online communities, to keep yourself accountable and inspired.
How can I motivate myself to run?
Running can sometimes feel hard, especially if you lack motivation, confidence, or energy. However, there are many ways to motivate yourself to run, such as:
- Remember your why. You can remind yourself of the reasons why you run, such as improving your health, fitness, mood, or self-esteem, to reconnect with your passion and purpose for running. You can also write down your why, or visualize your desired outcomes, to reinforce your motivation.
- Plan your run. You can plan your run ahead of time, such as choosing your route, time, distance, or pace, to make running more convenient and manageable. You can also schedule your run in your calendar, or set a reminder, to make running more consistent and habitual.
- Reward yourself. You can reward yourself for running, such as treating yourself to a snack, a drink, a massage, or a new gear, to make running more enjoyable and satisfying. You can also use positive affirmations, or praise yourself, to make running more empowering and encouraging.
- Seek support. You can seek support for your running, such as asking for advice, feedback, or encouragement from others, to make running more social and helpful. You can also join online platforms, such as Strava, Nike Run Club, or Runkeeper, to connect with other runners, share your achievements, or join challenges, to make running more interactive and fun.
References
- Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. J Strength Cond Res. 2010;24(1):140-148. doi:10.1519/JSC.0b013e3181c643a0
- Saunders PU, Pyne DB, Telford RD, Hawley JA. Factors affecting running economy in trained distance runners. Sports Med. 2004;34(7):465-485. doi:10.2165/00007256-200434070-00005
- Kong PW, Candelaria NG, Smith DR. Running in new and worn shoes: a comparison of three types of cushioning footwear. Br J Sports Med. 2009;43(10):745-749. doi:10.1136/bjsm.2008.047761
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