Runners – Beware Of These 4 Myths!

Goodmorning my running friend! 🔥 Matteo Here!

In today’s edition:

1. Runners, Beware Of These 4 Myths!

2. How to Prevent Nipple Chafing For Running

3. She Ran 26.2 Miles In A Hot Dog Costume

4. Sub 1h20 Update + Race recap

Before starting, I just want to remind you that there is an active giveaway to win an official mug of our merchandise!

How to enter – 100% FREE:

1. Follow me on Instagram, here’s my profile.

2. Leave a like and comment with “Mug!” my last reel, here’s the link.

3. That’s It!

On Sunday, October 8th I will draw 3 random people under the reel and contact them to ship their mug! I will announce the winners on Instagram and in the email I will send on Monday (October 9th).

Good luck Runners! 🍀

Runners – Beware Of These 4 Myths!

Running is one of those sports that's incredibly accessible to just about anyone. It doesn't matter how old you are, your gender, or your fitness level — running welcomes all.

Plus, it's refreshingly low on the equipment front. All you really need are a sturdy pair of running shoes and a dose of determination, and you're good to go. No fancy gym membership required; you can hit the road and run at your own pace!

But, hold on a sec!

Before you lace up your sneakers and dash out the door, I’ve got some friendly advice. Running is fantastic, no doubt, but like with anything good in life, there are a few myths I need to debunk!

Myth 1: You Don't Need a Warm-Up

Some folks think a warm-up is optional, or perhaps only necessary if you're gearing up for a race. Well, let's clear that up right away—warm-ups are essential.

A good warm-up jumpstarts your heart, gets your blood flowing, raises your body temperature, improves your speed and endurance, and significantly reduces the risk of injury! If you want learn more about warm-up you can read this issue.

Myth 2: Cold Weather Running Is Unhealthy

Running in cold weather might not sound appealing, but it's perfectly healthy.

In fact, you can run year-round, even when the mercury drops. Worried about catching a cold?

Surprisingly, you're more likely to encounter germs indoors among other people. Just use common sense and dress appropriately in layers to keep warm, especially your head and hands.

Myth 3: Sports Drinks Are the Ultimate Hydration Solution

Sports drink companies have done a stellar job convincing us that we need their beverages to stay hydrated before, during, or after a workout.

The truth is, unless your run lasts over an hour, water is usually all you need.

You can skip the sugary sports drinks, which can pack a caloric punch that runs counter to your fitness goals.

Myth 4: Load Up on Pasta Before Your Run

This myth has been circulating for a while, and it's time to put it to rest.

There's no need to load up on a massive plate of pasta before a run, and doing so could lead to an unpleasant experience. You definitely don't want to deal with an upset stomach or feeling sluggish while you're out there.

For those who compete in races, gradually increasing your carb intake during the week leading up to the event is a better approach.

So, if you've been holding off on giving running a try because of these myths, it's time to lace up those shoes and hit the pavement.

Running is a fantastic sport that's open to everyone, and with these myths debunked, there's nothing holding you back!

Trivia Question: Which marathon is the world’s oldest annual marathon?

Find the answer at the end of this email.

How to Prevent Nipple Chafing For Running

So, you're gearing up for your very first marathon or long run — a thrilling adventure lies ahead! But before you hit the road, there's a hidden hazard every runner should be aware of — nipple chafing.

Yes, you read that right! Nipple chafing, also known as jogger's nipple, can be one of the most painful side effects for runners.

But fear not, I've got some solutions, including the use of Kinesiology Tape, affectionately known as nipple tape.

Understanding Runner's Nipple or Jogger's Nipple

Nipple chafing is caused by repetitive friction on the skin, often due to contact between clothing or skin and skin during prolonged exercise.

This irritation can lead to sore, red, and irritated nipples, and if left untreated, it can even result in open wounds and bleeding.

The risk increases when runners wear coarse or cotton tops that rub with each step, particularly in cold weather when the skin tends to harden.

Who's at Risk?

Jogger's nipple commonly affects long-distance runners, especially in cooler weather when nipples are more likely to become erect.

Surprisingly, it's more prevalent in male marathoners and long-distance runners, while female runners experience it less frequently, thanks to the protection provided by sports bras.

Tips to Prevent Jogger's Nipple and Runner's Nipple:

1. Choose Form-Fitting Attire: Opt for form-fitting shirts or compression vests to prevent fabric movement.

2. Select the Right Sports Bra: Women should choose seamless bras made of soft fabric to minimize breast movement.

3. Ditch Cotton Shirts: Avoid cotton shirts, especially when there's nothing between you and the shirt. Go for high-quality moisture-wicking running attire.

4. Lubricate Your Nipples: Apply a lubricant like Vaseline or Body-glide to your nipples before running to reduce friction.

5. Consider Nipple Tape: Nipple tape or nip-guards are available at sporting goods stores and online retailers.

6. Stay Hydrated: Proper hydration helps reduce the risk of chafing. Drink plenty of water before, during, and after your run to prevent sweat from drying into irritating salt crystals.

How To Treating Nipple Chafing

If you do fall victim to nipple chafing, follow these steps for relief:

1. Clean Gently: Clean the chafed area with lukewarm water and dry it thoroughly.

2. Avoid Harsh Chemicals: Don't use harsh chemicals that could worsen irritation.

3. Cover with Gauze: Use breathable gauze to cover the affected area.

4. Consider Antibiotic Ointment: If there's an infection, apply antibiotic ointment.

5. Consult a Doctor: Seek medical advice if your self-care measures don't lead to improvement within a week.

A Few Words About Nipple Tape

Regular adhesive tape isn't suited for this job as it can be harsh on the skin. Nipple tape, on the other hand, is made with a gentle cotton-based adhesive that won't chafe your skin, no matter how much movement your chest experiences during your run.

It's designed for endurance and comfort, staying put even during intense workouts.

Choosing the Right Nipple Tape

Look for breathable nipple tape that protects your skin from friction. It should also be waterproof to withstand sweat. Consider factors like price, concealability, and size when making your choice.

Doctors recommend inspecting and cleaning your nipples before applying anti-chafing balm. Cut a one-inch section of nipple tape and divide it in half for application, adjusting the size as needed.

A Word of Caution: While nipple tape can be a lifesaver, it may not work for everyone. Some runners with sensitive skin could experience adverse reactions, ranging from discomfort to rashes. In some cases, runners may even be allergic to nipple tape.

Additionally, removing the tape, especially for those with thin or aging skin, can be uncomfortable.

To remove nipple tape without discomfort, take a hot shower wearing the tape and apply mineral oil to soften it. Slowly peel it away while holding the surrounding skin taut. Remember, it's okay to wince or whimper during this process; you're in the privacy of your own space!

She Ran 26.2 Miles In A Hot Dog Costume

Yes guys, I’m not joking. I think this is the funniest and weirdest story I found online so far! 😂

Meghan Kita is an editor at Runner’s World and she ran an entire marathon dressed up as a hot dog!

As for the experience Kita said it wasn’t horrible.

She had room to move her hands and feet, and there wasn’t any chafing. Kita tells SELF that the costume had already been broken in at a two-mile Dine & Dash race at the Taste of Hamburg-er Festival in Hamburg, PA — the premise of that race was you eat a cheeseburger, run a mile, repeat.

And running as a hot dog isn’t the only crazy-awesome way to secure a world record.

There are plenty of runners that take their race day gear one step beyond sneakers and a tank top — from wearing a sleeping bag or chain mail, to dribbling two basketballs or knitting a 12-foot-long scarf while running.

But Kita says she’s retiring the hot dog costume… for now.

“In terms of future marathons, I don’t know if I’ll do this again,” she tells. “Maybe I’ll change my tune if somebody breaks the record and I want to get it back.”

She managed to finish in 3:57:49. That should be good for a world record — which was the whole point of running in the costume — but She need to submit a whole pile of evidence to make it official.

Have you ever heard this funny story? 😂

Sub 1h20 update + Race Recap

Last week's training block was ~76km:

1. Monday: 45min Easy + Strides

2. Tuesday: Rest

3. Wednesday: 2*(12mins+6mins)

4. Thursday: 1h Easy

5. Friday: Core

6. Saturday: 30min Easy

7. Sunday: 3km Warmup + 10.5km Race! 🚀

Finally after months I went back to racing!!

Yesterday's race went great! Excellent sensations and I think we are on the right track to smash the 1:20h on the HM on October 21th.

I didn't do any PBs yesterday but it’s ok! The route was difficult with over 100m of elevation gain – I finished the race in 5th overall place and for me it's a great result!

This race motivated me to follow my training plan and now I can't wait to run on October 21st!

Thank you all for the support and comments you left under my Strava activity and huge compliments to Antonio to finish the race at the 4th place! 🏆

…And did you compete this weekend? Feel free to reply to this email with your results and thoughts!

Just for Laughs 😂

Trivia Answer: Boston Marathon – Established in 1897! Here you can find the 9 oldest marathon in the world!

Latest Editions

• How to Improve Your Marathon Time (Link)

• How To Start Running At 50 And Beyond! (Link)

• What I Learned Running 100km In A Week (Link)

• Should You Run For Time Or Run For Distance? (Link)

• The Best Warm-Up Routine to Do Before a Run (Link)

And at this link you can find all issues I written in the past!

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From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

Thanks SOAR Running for the support.

PS. Let's connect on Strava, here’s my profile

Matteo, your running friend.