by Rana Adnan / on 2 July, 2023
How to Prevent and Treat Hamstring Issues
The muscles that run down the backs of our thighs bend our knees lengthen our legs, propel us up hills, and give us the ability to kick across the finish line. So, we recognize when our hamstrings are too tight or weak to execute
by Rana Adnan / on 24 June, 2023
How to Prevent and Treat Iliotibial Band Syndrome (ITBS)
The iliotibial (IT) band runs from the hip to the knee outside the thigh. When you run, the IT band rubs on the side of your femur as your knee bends and stretches. This might irritate you if you increase your mileage too soon,
by Rana Adnan / on 23 June, 2023
The Importance of Rest for Runners
One of the most common mistakes rookie runners make is not getting enough rest, or “downtime,” as it’s known in the running community, between lengthy training portions or after marathons. Putting your training on hold after a spectacular race sounds counter-intuitive, to say the
by Rana Adnan / on 23 June, 2023
How Beginning Runners Can Improve Endurance Without Injury
Tips for Beginning Runners to Improve Endurance Without Injury Many beginner runners aim to improve their race timings after gaining confidence from crossing the finish lines of their first several 5Ks or 10Ks. As a result, they increase their mileage and intensity of exercises,
by Rana Adnan / on 22 June, 2023
Coughing After Running: Causes, Prevention and Treatment
Coughing after a run is a frequent condition that affects both athletes and recreational runners. While some may dismiss coughing as a simple side effect of a strenuous workout, there may be more to it, and if you experience it frequently, you should seek
by Rana Adnan / on 22 June, 2023
How to Prevent and Treat a Black Toenail from Ruining Your Runs
As a runner, I know the struggles with black toenails, avoiding, and what to do when I get one. So today, I will write about my experiences, what works what does not, to prevent and treat black toenails. The primary reasons for black toenails
by Rana Adnan / on 22 June, 2023
How to Prevent and Treat Common Toenail Problems
We, as long-distance runners, have one problem in common, no matter in which part of the globe we reside. Whether we run on sand or trails or tracks, we face this problem regardless. You know what are we talking about, right? Toenail! Toenails are
by Rana Adnan / on 22 June, 2023
How to Prevent and Treat Stress Fracture
Stress fractures form as a consequence of accumulated tension on the bone, as opposed to an acute fracture that occurs due to a slip or fall. Stress fractures in the tibias (shin), metatarsals (feet), and calcaneus (foot) are the most common in runners (heels).
by Rana Adnan / on 11 May, 2023
How to Prevent and Treat Shin Splints
The term “shin splints” refers to medial tibial stress syndrome, a painful condition caused by tiny rips in the muscles around your tibia (shin bone). This accounts for roughly 15% of all running injuries; 10% of runnersworld.com respondents said they suffered shin splints in
by Rana Adnan / on 10 May, 2023
How To Prevent and Treat Achilles Tendinitis
The Achilles tendon links the back of the heel to the two primary calf muscles. The tendon tightens and gets irritating when it is overworked (tendinitis). It accounts for 11% of all running injuries, and 8% of runnersworld.com poll respondents had it in the
by Rana Adnan / on 10 May, 2023
How to Prevent and Treat Runner’s Knee
Patellofemoral pain syndrome (PFPS), sometimes known as “runner’s knee,” is a condition in which the cartilage on the bottom of the patella becomes irritated (kneecap). Knee problems account for around 40% of all running injuries. According to 4,500 responses to a runnersworld.com study, 13%
by Rana Adnan / on 10 May, 2023
How to Prevent and Treat Plantar Fasciitis
It’s no surprise that the foot accounts for 15% of all running injuries; our feet absorb a force many times our body weight with each step. Plantar fasciitis, characterized by minor rips or inflammation of the tendons and ligaments that run from your heel
by Rana Adnan / on 24 April, 2023
How to Prevent and Treat Common Running Injuries
Every strong stride of every mile would be pain-free in an ideal world for a runner. There were no pains, cramps, or residual discomfort from the workout the day before. Many runners are continually dealing with a little (or major) ailment—a sore foot, a