Training is not an easy thing for everyone and sometimes you have to deal with some embarrassing running-related problems. Here’s a list of some of the most common embarrassing and sensitive topics for runners.
Black Toenails: This is a common problem for runner training for long-distance events or those who do a lot of downhill running. It begins with a toenail that appears blackened and it eventually falls off. Black toenails are caused by the constant rubbing of your toe against the front of your shoe creating a blood blister under the nail. Black toenails should be left alone as long as the pain is manageable. The toenail will eventually fall off and a new nail will replace it.
To prevent black toenails make sure that you are wearing running shoes that are at least a ½ size bigger than your regular shoes size. You also want to trim your toenails and keep your feet as dry as you possibly can during runs.
Leaky Bladder: Female runners sometimes have problems with urinary incontinence, especially if they’ve given birth. Men can leak urine too, but the problem is more common in women. A leaky bladder is caused when your pelvic and sphincter muscles are weak or stretched – often happens because of pregnancy or childbirth.
Kegel exercises help strengthen the pelvic floor musles without using any equipment. After about six to eight weeks you should notice a difference in your bladder control.
Runner’s Trots (Diarrhea): Running is good for maintaining regular bowel movements but, of course, sometimes it happens at inopportune moments. Many runners experience bouts of diarrhea and GI distress during and after running. The cause may be dietary in nature or due to lack of blood flow during digestion (since the blood is being pulled to your muscles).
There are a few strategies that help prevent diarrhea:
- Avoid high-fiber foods (fruit, vegetables, legumes, whole grains) and coffee/tea before working out, stay hydrated.
- Consume a sports drink (like Gatorade) during long runs to maintain electrolyte levels.
- Choose foods that are naturally constipating, such as bananas, plain bagels, rice, oatmeal and pasta.
- Make sure you don’t eat at least two hours before running, so you have time to digest.
- Try to keep track of what you eat before your runs, so you can figure out possible triggers. For example, some people find that dairy products cause diarrhea.
- Plan your long runs along routes where you know bathrooms are accessible. If you face this problem on race day, don’t worry. Most races, especially longer ones such as marathons, offer plenty of port-a-johns at the start and along the race course. In most cases, you can find them near the water stops.
- If you try different tactics and nothing seems to work, you may want to consider a medical check-up for irritable bowel syndrome.
Sore or Bloody Nipples: When men run, their nipples are constantly rubbing against their shirt. Over the course of a run (especially a long one), this sensitive area can be rubbed to the point of bleeding. Because women wear tight-fitting sports bras, this shouldn’t be an issue for them. It is easy to prevent and avoid these problems with a few things you can find at home.
Generously apply a lubricant like Vaseline or Body Glide to the nipple area before a long run and you should be fine. Some men will also wear products such as Nip Guards or Band-aids to protect the nipples. Also, for longer runs, make sure that you wear a synthetic-material (Dri-Fit, not cotton) shirt closest to your body. Cotton shirts will cause chafing.
In the end, it’s all worth it.
