Runners often speak in awe of the transcendent feeling of achieving a runner’s high: those rare moments of pure joy and energy when running feels effortless, the miles fly by, and the scenery around you is breathtaking. These runs inspire us to push ourselves further, aiming for new personal records. We lace up our shoes time and time again, chasing that natural flow that comes with a great run. On the flip side, every runner has experienced the dreaded runner’s low at some point. It’s not as glamorous, but it’s certainly more common. Blistered feet, cramps, and stomach issues can turn a promising run into a painful struggle. We vow to never run again as we push through every miserable step towards the finish line. In the end, most of us keep going, learning how to prevent and manage these mishaps in our future runs and races.
To help you avoid some of the most common pitfalls faced by runners, we reached out to a few coaches for their advice on how to deal with these annoyances and setbacks. Keep their tips in mind the next time you find yourself in a running nightmare.
Friction is a major culprit behind many running woes, with gear often causing discomfort. Blisters, chafing, and black toenails are common issues that can ruin a good run. Coaches suggest wearing sweat-wicking materials, proper-fitting shoes, and taking the time to break in new gear to avoid these problems. Mid-run, a dab of anti-chafing cream or petroleum jelly can provide some relief.
Fueling and hydration are crucial for runners but can be tricky to get right. Nausea, vomiting, and runner’s trots are often the result of poor meal choices or timing. Simple carbohydrates and careful hydration can help prevent these issues. It’s important to listen to your body during a run and adjust your pace or take a break if needed.
Dehydration is a serious concern for runners, requiring a long-term hydration strategy. Pay attention to the color of your urine and seek out water and electrolytes if you notice signs of dehydration. Adequate rest and recovery are also key to combatting fatigue and maintaining optimal performance. Listen to your body, take care of yourself, and enjoy your runs to the fullest.
