Injury

The Best Ankle Support for Running: Don’t Let Ankle Sprains Halt Your Training!

Published on January 19, 2021 By Mia Kercher

If you’re trying to find the right ankle support for running, you’ll need to find the right one to do the job since there are different ankle braces for different folks.

Sprained ankles are a common running injury because of the fast transference of weight from one foot to another. Take into account the often uneven terrain and unexpected curbs and potholes, and you’ll see why the ankles of runners need extra protection.

As you’re running, the ligaments, muscles, tendons, and bones keep your ankle stable. But everyone has different running patterns. Some ankles pronate (point outward), while inversion (pointing inward) happens in other ankles. Both of these can cause problems with the ankle, causing your body weight to lean in unnatural ways.

When that happens, you lose stability, so extra support needs to step in and make sure you don’t get injured.

How Ankle Supports and Braces Help Runners

That support comes in different forms, depending on the type of brace you use. Most braces are made of either a stretchy, mesh fabric or aluminium material.

If you’ve never experienced any sprained ankles or running injuries in the ankles, you probably don’t need to bother with a brace. They are all designed for people who are prone to injuries or recovering from an injury. Ankle braces prevent future or futher damage.

The Best Ankle Support for Running: Don't Let Ankle Sprains Halt Your Training! 1

A popular injury prevention technique in the past was called taping. It was just as simple as it sounds, involving medical tape. They would wrap the tap tightly around the ankle to yield that extra support. While taping does work to provide that extra stability, it can be costly and time-consuming. Using and throwing away so much tape is not good for the environment either.

So ankle braces have replaced taping because of the possibility to reuse it again and again.

When Should I Use an Ankle Support for Running?

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The answer to this depends on the two main reasons you would wear an ankle brace in the first place: either you’re prone to sprains or you’re recovering from a serious injury.

If you’re prone to sprained ankles – you should wear the brace every time you run. Since the point is stability, you’re going to continue needing that…especially if you do a lot of trail running.

If you’re recovering from an injury – you should wear the brace for 10 days to 6 weeks, until the swelling and soreness go down. Depending on the severity of the injury, you might be working with a physical therapist or doctor who can give you guidance on your exact timeline for the brace.

If your goal is to strengthen your ankle, we don’t advise you to wear the brace when you’re not running. After all, it becomes a crutch to your strengthening process and your body will learn to depend on it.

If your goal is healing, you’ll probably need to wear the brace throughout the day or at least while walking. Giving that ankle a chance to heal with the proper protection will help it to heal cleanly, without causing further damage down the road.

Choosing the Right Ankle Brace for Running

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Here are the most common reasons to wear a brace and which brace will have the best effect on that condition:

If your ankle pronates or inverts (or moves inward): you should consider a brace with metal or plastic on either side of the foot. This will stabilize your ankle and help it to land in the right direction.

If you’re trying to manage swelling and inflammation: the soft, stretchy brace you can find at any drugstore is fine.

If you’re working on healing an existing injury: a brace that supports with plastic or velcro straps is better. You can adjust the pressure with these straps, allowing you to tighten or loosen based on the stage of healing you’re in.

Our Top 5 Ankle Brace Recommendations

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No matter what led you to your search for ankle support, we’ve got all the bases covered with our 5 best picks.

We’ve chosen the best ankle brace for every running need and listed them here for you.

1. Best in Light Ankle Support for Running: TechWare Pro

This affordable and stylish brace is the best option for extra support. It’s great for runners who need ankle stability for general injury prevention. With it, you’ll keep these injuries at bay:

Sprained ankle

Achilles tendon

Plantar fasciitis

Stress fractures

This ankle brace is great because it’s quick and easy to put on, while still providing the support you need. There’s no excessive wrapping required, and it comes in plenty of fun colors, rather than the typical beige-colored braces you’re used to seeing.

Other perks of the TechWare Pro:

The design allows you to wear the brace with socks or by themselves (in case you need to wear it throughout the day as well)

The compression reduces swelling and inflammation but doesn’t inhibit circulation

They come in three different sizes: S/M, L/XL, and XXL

They’re open toe, so they’ll fit you whether you have wide or narrow toes

Check out the Techware Pro on Amazon!

2. Best in Medium Ankle Support for Running: Zenith

For those of you who are recovering from an existing injury, the Zenith wrap is a great option. With shoelaces that tie up the front and an adjustable strap that doubles the security around the ankle, you’ll get stable support, while still being able to loosen or tighten as needed.

This brace will keep your ankle fully stable while still giving you the ability to walk and run comfortably.

Keep in mind that they are not one size fits all, so be sure to check their sizing chart for the right one.

Check out the Zenith Ankle Brace on Amazon!

3. Best in High-Level Support: SNEINO

If you know your ankle is prone to inversion and pronation, you need this ankle brace. With two sided supports made from aluminum, it holds the ankle in the proper position to keep you well balanced and stabilized while you run.

This brace is not easy to loosen which makes it almost impossible to slip and slide around on your foot. Even though it’s strong and stable, the style still gives plenty of room for your ankle and foot to breathe.

Once again, be sure to check the company’s size chart, since you’ll get the best results by choosing the right size for you.

With over 2,000 reviews, it comes highly recommended by customers for quick results and excellent comfort.

Check out the SNEINO ankle support on Amazon!

4. Best for Ultimate Comfort and Long Runs: Bauerfeind Sports

This high-quality brace is designed to prevent sprains and tears while adding more support than the Techware Pro.

It offers a compression sleeve and a taping strap. This way you’ll be able to prevent swelling and tighten the straps for ultimate support.

The quality of the knit material is designed to massage your skin and muscle tissue while you run, instead of the harsh, rough feeling you often get with other ankle braces.

They offer a satisfaction guarantee, which means you can return the brace for a refund or exchange within 30 days, in addition to the one year warranty that comes with your purchase.

They claim this is the best brace for those who run at high speeds and long distances. This won’t be the best for you if you’re recovering from an injury, but rather if you want to perform intense exercise with the best protection possible.

Check out the Bauerfeind ankle support on Amazon!

5. Best for High Tech Support and Movement: Ultra Zoom

If you’re doing a lot of trail running, especially with an ultramarathon or stage race, the Ultra Zoom ankle brace is an excellent option to prevent injury on an already-prone ankle.

The technology of this ankle brace gives you ultimate support for fast and intense movement, while still freeing you up for movement and breathability. It is form-fitting but has a soft shell.

It does require a 2-3 hour break-in period, but once you have that, it actually conforms to your foot shape (providing you’ve bought the right size). The company recommends that you don’t gauge your size based on your foot size but rather by their chart.

You’ll also have to be sure you loosen your shoe strap all the way down to the bottom since the brace does add some density to your foot.

The hinged design promotes natural range of motion, even in explosive jumps. So if you are practicing agility ladders or any other explosive crosstraining, you’ll still be safe to go for it, as long you don’t have doctor’s orders against it.

Check Out The Ultra Zoom Ankle Brace on Amazon!

When it comes to running injuries, always play it safe.

If you buy an ankle brace and still experience severe pain or your swelling doesn’t go down after a couple weeks, make sure you visit a doctor to be sure nothing is getting in the way of healing your injury.

But if all goes well, keep up the good work and enjoy your strong new ankles.

5 Ways to Prevent And Treat Runner’s Toe (And the Best Ways to Get Back on Track)

Published on December 22, 2020 By Mia Kercher

Marathon runners often complain of runner’s toe. Some even do so with even a sense of pride, like a rite of passage. It’s one of the most common running injuries out there.

What is runner’s toe?

Also called runner’s toenail, runner’s toe is a condition where the area under and around the toenail begins to turn black. This can happen from getting crushed, stubbed, or putting repeated stress on the area.

This alteration in color is due to a small bleed under the toenail, also known as a subungual hematoma.

In this article, we speak to the experts on the causes of runner’s toe, as well as how to prevent and treat a black toenail from running!

Ready?

Let’s jump in!

What Is Runner’s Toe?

Dr. Jordan Duncan, owner of the sports medicine clinic Silverdale Sport & Spine, sees runner’s toe (or runner’s toenail) often.

“As the runner grips their toes into the sock liner of the shoe, the soft tissues of the toes are being pushed back under the toenail, which causes disruption of the small blood vessels under the nail,” he explains.

While this can happen to anyone, runners are especially prone. Running continuously smashes your feet against the toe boxes in your running shoes – the part at the end that covers and protects your toes.

The skin on your feet is thick, but hitting any area of your body over and over is bound to eventually do damage.

Many of the patients Dr. Duncan sees are runners with hammer toes. “Hammer toes, which usually occurs in the 2nd through 4th toes, are where the end of the toe is bent downward,” he explains. “Hammer toes tend to indicate that the individual has been clenching their toes for a long period of time.”

Getting a black toenail from running may be annoying, but not the end of the world, as long as you know what to watch out for and how to treat it.

Symptoms of Runner’s Toe

People with runner’s toe – or runner’s toenail – can expect to experience:

Sharp, throbbing pain
Red, maroon, or black-purple discoloration under some or all of the nail
Swelling or tenderness at the tip of the toe

While mostly harmless, runner’s toe can look pretty gruesome.

A buildup of blood underneath the nail bed can cause it to push up. In some cases, the nail will gradually loosen and fall off.

This doesn’t happen right away, usually occurring over the span of a few weeks up to six months. This can be a long time to wait, but the pain should subside in no more than a couple of days.

5 Effective Ways to Prevent Runner’s Toe

1. Wear the right shoes

Like any sports injuries, many of the issues that plague runners come from not investing in the right equipment. Your shoes are essential for the entire activity.

While great deals can be found on exercise wear such as jackets and headbands, you never want to put price over comfort on your shoes. Cheap material means they wear out earlier, so you’ll likely end up spending the same amount over time anyway.

Choose running shoes that will last.

To avoid runner’s toe, choose a size where you have enough room at the end so that your toes aren’t pressed against it. At the same time, don’t go so large that your foot can slide around.

That may make it even easier to cause injury. Aim for one thumb width away between the tip of your toe to the toe box.

2. Trim your toenails.

Clipping them short will make sure that the first thing hitting the toe box inside your shoe is the toe itself, not your nails. The shorter they are, the less likely they are to make contact with any part of your shoe.

Beware not to cut them too short, though, or you may deal with another problem, the ingrown toenail. Cut straight across so the skin around your nail doesn’t try to grow over it.

3. Lace your shoes properly

Even with the perfect running shoes, lacing them correctly is still an important part of getting the most out of them.

But I’ve known how to tie my own shoes since I was five, you might say.

For basic walking, you’re right. But running, especially distance running, comes with a whole new set of challenges you have to make sure you’re prepared for.

Studies show that the method of lacing can significantly influence pressure in the foot. Before hitting the track or road, your laces need to:

Allow proper blood flow
Have room for flexibility
Have enough tightness to prevent rubbing
Avoid putting pressure on delicate areas
Keep your heels steady – to prevent ankle sprains

With proper lacing technique, you can get the most comfort out of your shoes possible.

How do you do this? Take into account the shape of your foot and how it feels inside your shoe. Change up where the lacing pattern crosses diagonally and where it crosses horizontally to tighten and loosen different areas.

Secure the holes at the top of the shoe by creating an extra loop at each hole, then threading the lace through the loop once again.

4. Wear moisture-wicking socks

Damp toes are slick, and that slip could cause your feet to slide into the toe box with more force than before. Prevent this with some solid quality socks that wick away sweat and keep your feet firmly in place.

There are socks specially geared toward runners that provide extra grip inside your shoe and more cushion in the toes. Some also have a double layer of fabric for extra moisture absorption.

5. Use toe protectors

Silicone toe caps guard against friction and provide cushion from the repeated motion of running. They stretch to fit any toe and fully cover it from all sides. These are great for cushioning and stopping the friction that causes blisters. Some can also be cut down to size, allowing a perfect fit customized to your foot.

How to Treat Runner’s Toe

Let it grow out

While this requires a lot of patience, most cases of runner’s toe don’t require any action at all. It will simply grow out with the nail plate and resolve itself.

You can expect the black and blue discoloration to stick around for a few weeks to months, as toenails grow much more slowly than fingernails. By the time the old toenail falls off, a new one should be growing underneath in its place.

It’s hard to leave injuries like this alone, but resist touching it too much. Picking at the area can cause open wounds that could get infected and make the problem worse. We suggest wearing socks when relaxing at home for a while. That way the color doesn’t keep your attention, tempting you to mess with it.

The body is an amazing, self-healing machine. Let it do its work.

Have a podiatrist drain it professionally.

If you’re feeling pain or a lot of pressure underneath your nail from the blood, you can visit your doctor’s office for a procedure called nail trephination. This drains extra fluid from the wound.

Your doctor can use a device to melt a hole in the nail or use a needle. You typically know when this is necessary within the first two days, either by pain that doesn’t ease up or seeing damage to the nail.

We do not recommend trying to do this yourself at home!

You might see articles online on how to drain it yourself. But the toenail is a thick, complex area, and bacteria can easily get trapped in there. It could get infected, and you could also cause permanent damage to the nail bed.

So not only will your running downtime be increased, you risk far worse consequences: these involve losing more than just your toenail. Don’t risk it!

When Fixing Runner’s Toe Needs Help from the Experts

When the pain lasts more than a couple of days after draining, it’s time to see a doctor for more.

Head to your podiatrist again if you notice these signs:

The base of the nail is damaged
There’s a deep cut or laceration
It doesn’t stop bleeding
It looks or feels infected

Your doctor may need to prescribe medication or stitch up any deep cuts. They may also want to X-ray your toe for any broken bones. If the black area covers more than half the nail, the doctor may choose to remove the nail entirely.

Infection can cause complications quickly if not caught and treated. Be aware of the signs, such as:

Fluid or pus
Increased swelling and redness
Worsening pain
Red streaks in the skin
Fever
Throbbing or heat in the toe

With the right care, runner’s toe doesn’t need to set you back much time at all.

Take precautions.

Cut back on running downhill.

You’ll be back into your marathon training before you know it.

Having the right plan can prevent these kinds of overuse injuries from happening, as they keep you on a gradually increasing schedule. Be sure to download one of our free marathon training plans to get into race day shape safely!

Runner’s Nipple: Symptoms, Treatments, and How to Get Rid of It For Good

Last updated on Jan 19, 2021 By Mia Kercher

Runner’s nipple is something that crops up in many joggers’ training routines – after a period of jogging or running, you start to feel your nipple getting sensitive and chafing.

Sometimes it can even lead to bleeding nipples as the chafing worsens and irritates the skin. It’s a horrible sensation to have to deal with while out on a run, and the best course of action – as always – is prevention.

Unfortunately, runner’s nipple chafing is not one of those things you can just ignore and hope it will go away.

If you’re experiencing jogger’s nipple, this article will help you identify it early on and learn some treatment methods to prevent it from happening again.

When you get into long-distance runs like half marathons, marathons, and ultramarathons, it pays to actively take steps to prevent runner’s nipple before you head out the door for your long runs.

Ready?

Let’s jump in!

What Is Runner’s Nipple?

Runner’s nipple is chafing and bleeding of the nipple when running; it happens when your clothes chafe and rub against your nipples during a run.

Why do the nipples get so irritated?

Because the skin around them, the areola, is thinner than the skin on other parts of your body which makes them more sensitive and prone to irritation.

Runner’s nipple doesn’t happen immediately. It comes on in a progression of events. When you’re focused on other factors during your exercise (running form, breathing patterns, staying hydrated, etc.), you might not notice this progression. That’s when you might end up with nipple bleeding.

The symptoms of jogger’s nipple go something like this:

Sensitivity – You might start to notice the feeling of your shirt hitting your skin. Before that, you probably didn’t even pay attention.

Redness – Of course, you can’t see this while you’re running but after a run you might notice it in the mirror.

Soreness – If the sensitivity and redness go ignored, they will most likely turn into soreness. Even hours after your run, you could feel a lasting soreness throughout the day.

Discoloration – This could show up in redness like the earlier symptom, but it could also be a light, dull color that is unusual for your typical coloring.

Extreme dryness – The dryness could be hard to notice, other than some flaking skin on your chest.

Skin cracking – This is when you really start to notice the dryness. When your skin is flaking and cracking, you’ll be feeling discomfort and pain that’s hard to ignore or overlook.

If the symptoms keep going without any treatment that leads to bleeding.

What Causes Runner’s Nipple?

The factors that contribute to jogger’s nipple are pretty straightforward. Here are the 4 biggest culprits.

Rough Clothing

Wearing cotton or other rough fabrics can be harsh on the skin, especially if you already have sensitivities.

Running In Cold Weather

When you’re out running in the cold, your nipples tend to get hard, which makes them rub against your clothing more.

Running (and Sweating) In Hot Weather

Running in extremely hot temperatures make you sweat more. When your skin is dry and cracked, the sweating irritates the wounds, by adding salt crystals into the open pores.

Bloody Nipples, Marathon Running

The two often go hand in hand. Running long distances like in marathon training will chafe your skin against your clothing. Combined with extremely cold or hot weather, we advise some proven treatment methods to prevent bloody nipples.

Treating Runner’s Nipple

If you’re experiencing nipple bleeding while running, don’t ignore it.

Take the time to get better before your next run to deal with the problem and prevent it from getting worse.

Bear in mind that the irritation might take a few days to heal – if you run through it, you’re just worsening the damage.

Here are the safest – and most effective – steps you can take.

Step 1: Rest and Recover Before Running Again

Runner’s nipple usually takes about 5-7 days to heal completely.

That time depends on how severe the bleeding was. Some people feel extreme soreness and find it hard to keep running, while others actually have blood running down their torso and spoiling their favorite running shirt.

Step 2: Use Antisceptic Lotion

Soreness can turn into an infection, so be sure to counteract with an antiseptic. It’s safe to use whatever you have lying around the house: Hydrogen Peroxide or any alcohol-based solution.

Step 3: Put Neosporin On It

Neosporin is a healing cream that moves the healing process along quickly with any infection. Dabbing the sore or cracked area not only helps it heal faster but also helps with moisturization.

Step 4: Cover the Wound With Breatheable Gauze

Keep unwanted dirt or particles from the air out of the infection. But still give it room to breath fresh air.

These steps may seem excessive, but if you’re suffering from bloody nipples during your marathon training, you’ll be happy to get the problem over and done with so you can carry on with your training plan.

Remember to always avoid washing infected areas with chemical-filled soaps. Natural, unscented soap is the best way to go.

How to Prevent Getting Runner’s Nipple in the Future

You’ll be happy to know that jogger’s nipple can be a one-time problem.

There are precautions you can take to avoid it in the future.

Wear clothing with soft, moisture-wicking material: moisture is one of the big culprits in nipple bleeding while running, so keeping that to a minimum will reduce your symptoms.

Wear a compression vest: Tight clothing that is made for exercise reduces friction and discomfort.

Wear seamless bras: For women, seamless bras that fit snugly are a great way to prevent runner’s nipple. Reducing extra seams and stitching, keeping irritating issues to a minimum.

Use an anti-chafing stick: You’re not alone in pain or discomfort. Anti-chafing sticks (they usually look like deodorant) like BodyGlide will work wonders. If you can’t make it to the story in time, Vaseline will work as a substitute.

Apply baby powder: Starting out your run with a light layer of baby powder will create a buffer between your skin and your clothing.

Apply a Band-Aid or Running Tape: by sticking a Band-Aid or some kind of tape across your nipple, you’re effectively protecting it from any friction so removing the source of the problem. This is my preferred method for long runs – let me explain a bit more!

The Benefits of Running Tape

One of the most favorite methods of nipple protection for runners is running tape. Your first impulse might be to try regular packing tape or Scotch tape, but these won’t last long at all.

Runner’s tape is specifically designed for long runs. It’s made with adhesive material that doesn’t fall off when the friction hits the fabric. It’s also highly versatile, and is just as effective as an ankle support for running as it is in helping with runner’s knee. The moisture from sweat won’t affect it, as long as you’re sure to buy waterproof tape.

When you apply the tape before your run, make sure the area is clean and dry, apply your anti-chafing balm, then cover your nipples with the tape.

To remove it, get in a hot shower until it naturally slips off. Alternatively, use mineral or olive oil to loosen it the stickiness before ripping.

The Best Nipple Protection For Runners: Products To Prevent Runner’s Nipple

Runner's Nipple: Symptoms, Treatments, and How to Get Rid of It For Good 5

BodyGlide Anti Chafe Balm

BodyGlide is a tried-and-tested Anti Chafe balm designed for athletes.

It’s handy in that you can apply it to any region that you’re worried may chafe – including the nipples – and unlike something like Vaseline, it’s dry and not gooey, so won’t seep into your shirt.

BodyGlide is often my first line of defense.

Check out BodyGlide on Amazon!

Runner's Nipple: Symptoms, Treatments, and How to Get Rid of It For Good 6

Squirrel’s Nut Butter Anti-Chafe Salve

This stuff is an all-natural version of BodyGlide: it’s main ingredients are coconut oil, cocoa butter, beeswax and vitamin E oil.

If you prefer a natural solution to your chafing issues, this one gets full marks!

Check out Squirrel’s Nut Butter Anti-Chafe Salve on Amazon!

Runner's Nipple: Symptoms, Treatments, and How to Get Rid of It For Good 7

KT Tape Pro

KT Tape is primarily designed to support muscles, joints, tendons, etc. when you’re suffering from a minor injury or imbalance.

For that reason, there’s a good chance that as a runner, you already have some of this around the house.

Cut off two small sections and apply to the area of concern!

Check out KT Tape on Amazon!

Runner's Nipple: Symptoms, Treatments, and How to Get Rid of It For Good 8

NipEASE Transparent Adhesive Covers

NipEASE is a dedicated solution to the issue of runner’s nipple – it’s specifically designed for other runners and athletes to prevent nipple chafing while running.

NipEAZE is also transparent, so it’s practically invisible to anyone around you.

NipEASE gets great reviews from athletes for it’s ease of use and comfort.

Check out NipEAZE on Amazon!

Runner's Nipple: Symptoms, Treatments, and How to Get Rid of It For Good 9

Band Aids

For a cheap and fast solution, grab a couple of Band Aids and tape them over your nipples.

Band Aids are handy when you’re in a rush and don’t have anything else, because you’ve almost certainly got some at home.

However, they are more likely to become unstuck over time, especially when they get wet with sweat and may start to chafe themselves.

Check out Band Aids on Amazon!

What About Chafing in Other Areas?

You’ll probably find that chafing rears its ugly head in other parts of your body as well. Here are some of the most common areas:

Armpits
Inner thighs
Underarms, where your arms rub against your side

This appears in many forms, typically in redness or a rash. Again, the rash can get bloody if it is ignored. Chances are, you won’t be able to ignore it and will want to find a treatment right away.

The best cures for this chafing involve a change in fabrics. If the chafing occurs between your thighs, Spandex shorts will compress and protect the skin from rubbing against each other.

This will work for your arms as well. But when the weather is hot, you usually want to shed as much clothing as possible. If you prefer to run without a shirt, anti-chafing balm will do the trick.

If you’re running a marathon or any other long race, buy a small bottle (or stick) of the balm to bring with you in your running belt or running vest. Stopping to apply mid-race will save you when the pain appears out of nowhere.

Catching Up After Your Recovery Time

With these tips and techniques, it’s safe to say runner’s nipple will never bother you again.

If you’ve fallen behind your running schedule due to pain and soreness, a great way to catch up is through crosstraining. Schedule a day in the week to do some agility drills to build muscle and speed.

Incorporate some bodyweight exercises into your daily runs to build up extra strength and stamina.

If you’ve been running regularly but haven’t signed up for a race yet, we’ve got a free half marathon boot camp for you to download! It’s chock-full of facts, tips, and techniques to make your first half marathon a success.

Whether you’re going for short runs or long-distance training sessions, get out there and enjoy a comfortable, pain-free run!

Aqua Jogging Guide: A Low-Impact, Highly Effective Cross Training and Rehabilitation Exercise

Published on November 30, 2020 By Thomas Watson

Aqua jogging is a great cross-training, conditioning, and rehabilitation exercise for runners – and is surprisingly popular with elite athletes.

Despite it’s effectiveness, it’s not something that many runners have tried – or are even aware of.

The idea is pretty simple: you strap on a float around your middle, head into the deep end of your local swimming pool, and “run” by treading water vigorously, driving your knees and letting the water resistance do it’s thing.

Sounds intriguing?

Let’s dive in and find out more on aqua jogging!

What is aqua jogging, and why do people like it?

Aqua jogging is essentially the act of mimicking running in a swimming pool.

You wear a floatation device around your middle, jump in the deep end of the pool, and move your arms and legs in a running motion.

The idea is that you don’t touch the bottom, or the sides – instead, you very slowly move your way around the pool. The flotation belt is designed to keep you upright and balanced in the water, so you can focus on your aqua jogging.

People like it because it’s an extremely effective form of cross-training, and is very low impact.

When we talk about cross-training for runners, we’re talking about any non-running activity which makes them a better runner. Aqua jogging ticks all the boxes; it uses the same muscles as running, but the resistance of the water forces the runner to work harder, giving their leg muscles a deeper workout.

Aqua jogging is particularly effective at targeting the hip flexors, which are often chronically tight or weak in runners.

And as it’s all done in water, aqua jogging is extremely low impact – there are next-to-zero impact forces on the joints or muscles (which typically lead to injury).

aquajogging aquajogger — The AquaJogger Active – the most popular aquajogging float on the market

What is aqua jogging/running in water effective for and who can benefit the most? Why?

Aqua jogging is effective for strengthening muscles that are often left weak and neglected by running.

Strengthening these muscles – glutes, hips, and upper leg muscles thus make the runner more powerful and more injury-resistant.

Those stronger muscles translate to better running economy – essentially, you’ll get more miles per gallon as a runner.

Likewise, stronger muscles tend to help you in long-distance races; in the latter stages of a marathon, for example, stronger muscles will help you hold your form and continue to run smoothly.

Practically all runners can get some benefits from agua jogging, but in particular, the following groups can really make a difference to their running game:

– long-term runners who have tight hips
– runners who don’t cross-train
– runners who spend several hours at a desk each day
– runners who have recurring injuries (i.e. runner’s knee).

How To Aqua How Effectively: Tips for Aquajogging

The water depth should be deep enough so your feet don’t touch the bottom as you aqua jog.

Getting your posture right is key to effective aqua jogging. The proper posture is to stay completely upright – try to keep your shoulders directly over your feet.

This is easier said than done; the buoyancy effect of the belt causes runners to lean forward.

Often you need to have someone check out your posture to confirm this – it’s easy to assume you’re straight when in fact you’re leaning way too far forward.

Knee drive is a key component to good aqua jogging and helps strengthen those hips in a way regular running doesn’t. Imagine you have to physically step over something with each upwards knee drive, exaggerating the natural movement. Then kick backward – right behind you – as you release.

Aqua jogging should be done in intervals – i.e. high-intensity bursts – as opposed to one long, continuous effort (like a traditional jog). Aim for 60-second high-intensity bursts, followed by 30 seconds of recovery.

Focus on getting your heart rate elevated, breathing well, and raising those knees.

Keep your hands in a gently balled fist (don’t squeeze, though); this prevents you from inadvertently using your hands like paddles to aid your forward progress!.

At times, it can be hard to stay engaged while aqua jogging – you don’t have the stimulus you often get when you go outside for a run. If possible, aqua jog with a friend so you have someone to talk to.

If you’re aqua jogging in a public pool, be mindful of other pool users. If the pool is set up for lane swimming, opt for the slowest lane.

The Best Aqua Jogging Belts

Here’s our selection of the best aquajogging belts to keep you afloat as you work out!

Bestseller No. 1

Aqua Jogger Unisex's Rx Aquarunners, Blue, One Size

deep water resistance foot gear
One size fits most
Stretch rubber closures
adjustable heel straps
Color:blue

Bestseller No. 2

Aquajogger - Original

Bestseller No. 3

AQUA JOGGING Gift For Aquajogger Sport Fitness T-Shirt

Aqua runner with serious marathon aspirations - funny t-shirt for lovers of aquatic sports. Are you an aquajogger too? Get this cool apparel to show your love to the aqua fitness. Swimming and aqua aerobis is great to do in summer and winter!
Awesome and cool aquajogging shirt for women and men who love aquatic sports and do water sport like water jogging and aqua fitness. Water sport apparel is allway a great gift idea! This tee perfectly mathces our equipment like belt and shoes!
Lightweight, Classic fit, Double-needle sleeve and bottom hem

Blisters for Runners – How to Prevent them, Treat them, and get rid of them!

Last updated on Jan 30, 2020 By Thomas Watson

If you’re a runner, there’s no doubt you’ve experienced blisters before.

Some of us are more susceptible than others, but whether you are running a 5K or an ultra, they can strike.

Sometimes you are expecting them and other times they come as a surprise, leaving many runners limping to the finish line.

However, blisters don’t have to occur.

Blisters require three things to propagate: heat, friction, and moisture.

By minimising these three elements, we can drastically reduce the risk of developing blisters while running.

Here is everything you need to know about blisters.

Blisters for Runners - How to Prevent them, Treat them, and get rid of them! 10

A nice and blister-free foot (we didn’t have the heart to show you full-blown blisters)

What are Blisters?

Blisters are pockets of fluid that form on the outside of your skin.

They often look like bubbles or bumps, and most are filled with a clear liquid. Occasionally, they can be filled with blood.

What Causes Blisters for Runners?

These painful bubbles are primary caused by friction between your skin and sock. Your body reacts to the friction by gathering fluid. This fluid continues to build until it collects under the outermost layer of your skin and forms a bubble.

Heat and moisture can cause more friction, which, unfortunately for most runners, is very common!

So, if you get really sweaty or run in the rain, you are much more likely to get blisters.

You may also get blisters if your shoes don’t fit properly. If your shoes are too small or tied too tightly, then your feet might rub against the shoes and cause blisters.

Conversely, if you wear shoes that are too big, then your foot will slip around too much in your shoes. This causes friction, which leads to (you guessed it!) more blisters.

How Should Runners Treat Blisters?

Most medical professionals recommend leaving a blister alone.

Small blisters usually go away within a day, and even bigger blisters will become smaller after a day or two.

It’s best to let the blister stay because the fluid and bubbled-up skin are protecting the skin underneath!

When you pop a blister, the bacteria that lives on the outside of the skin can get into the raw area underneath and become infected.

However, sometimes blisters pop on their own, or you may be in too much pain to walk or run. If so, you can pop the blister. It’s imperative to use a sterilized needle when popping a blister. This means you should hold it against a flame, rub it with rubbing alcohol, or boil it. And then, make only small holes so the fluid will drain.

Whether you pop the blister yourself or it pops on its own, make sure you cover it with a bandage to keep it clean and prevent infection. This will also keep a new blister from forming on the raw skin.

You may also want to apply antibacterial medicine, like Neosporin.

Just be sure to change the bandage out regularly and keep the area clean until the skin has time to heal fully!

How Can Runners Deal with Blisters While Running?

If you need to run and still have a blister, you can take steps to prevent it from popping while you run.

The first is to invest in moleskin.

Cut a hole in the moleskin that is the size of the blister and then place it around the blister. You can then cover the entire area with a bandage. You can use band-aids or KT tape that is designed for blisters. In a pinch, some runners like using duct tape! This should cushion the area enough that it won’t become infected.

If you develop a blister while running, you can continue running unless it becomes too painful.

If you keep moleskin or tape with you, you can stop and treat the affected area right away. Otherwise, don’t push it.

If you feel a lot of pain, stop running! Go home, rest, and treat the blister in the way described above.

If you are running a big race, stop by a medical tent if your blister is bothering you. They should have the supplies on hand to tape you up quickly and get you back on track.

How Can Runners Prevent Blisters?

There are a few ways to prevent blisters when you go for a run.

The first is to invest in the right gear.

Investing in quality running socks can go a long way in preventing blisters.

Look for moisture-wicking socks, especially if you sweat a lot. These will help your feet stay dryer when you run. Running socks also usually don’t have seams, which means there is one less surface to cause friction while you run. Some runners prefer wearing double-layered socks so that the only friction they experience is between their socks and the shoe.

Invest In Toe Socks

Getting blisters between your toes?

Eliminate any toe rubbing altogether with a pair of toe socks. Their glove-like design isolates each and every toe, meaning blisters won’t form.

We recommend Injinji toe socks – check them out!

Blisters for Runners - How to Prevent them, Treat them, and get rid of them! 11

After you invest in good socks, it’s time to get fitted for your shoes.

If you haven’t visited a running store to get fitted, we highly recommend it. The employees at running stores are often runners themselves and can help you understand how your shoe should fit and feel.

When you run, your feet swell, and you need shoes that will accommodate this swelling.

The general rule is to size up a half size in running shoes, but you may need a full size larger than your normal shoe!

Check Out Our Complete Guide To Buying Running Shoes >>>

Now that you have your basic gear, you can take even more steps to prevent blisters if you are especially prone to them. You can apply kinseo tape, moleskin, and yes, duct tape to the areas where you usually blister. This will reduce the friction in that area, protecting your skin.

You can also use lubrication in the form of Vaseline, Aquaphor, or products like Body Glide. Having your feet well lubed actually reduces friction and should prevent blisters.

However, be sure not to apply too much, otherwise, you’ll be slippery in your socks. If you don’t like using lubricant, you can use powders or sprays designed to keep your feet very dry. We recommend experimenting with both options to find the one that works best for you.

Finally, if you enjoy getting pedicures or do them at home, avoid removing the calluses on your toes and feet. Though not pretty, they serve as protection and will keep those parts of your feet from blistering.

Blisters for Runners - How to Prevent them, Treat them, and get rid of them! 12

Beating Blisters

Blisters happen to everyone.

Sometimes, you get stuck in the rain or pour too much water on yourself on a hot day.

The best protection is to wear moisture-wicking toe socks such as Injinjis and properly fitted shoes.

However, some runners are more prone to blisters than others, so you may need to rely on anti-chafing lubricants or powders to get you through your long runs.

The good news is that even though blisters can be painful, they usually go away on their own after a day or two.

So, don’t worry if you need to take a rest day after a painful, blister-filled run.

You’ll be back up and running again in no time!

References:

https://www.healthline.com/health/blisters-on-feet#diagnosis

https://www.verywellfit.com/how-to-prevent-and-treat-foot-blisters-when-running-2911045

https://www.runnersworld.com/health-injuries/a19574724/blister-treatment-and-prevention/

https://www.active.com/running/articles/how-to-avoid-blisters-on-a-run