Basic Knowledge
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Beginner Running? Just Keep Your Mouth Shut!
Many people ask when they start running: "How fast should I go?" or "What should my heart rate be?" Actually, if you’re…
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Delayed Onset Muscle Soreness (DOMS, beginners or rapid increase in training load)
DOMS usually appears 24–72 hours after exercise. It occurs because unfamiliar or high‑intensity workouts cause numerous…
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Metatarsal stress fracture
The metatarsals connect the toes to the midfoot and play a key role in bearing and transmitting body weight during runn…
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Foot Blisters
Foot blisters are mainly caused by friction combined with moisture. When the foot repeatedly slides inside the shoe, so…
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Knee bursitis (localized swelling and warmth)
Bursae are small fluid‑filled sacs around the joint, acting like “lubricating cushions” to reduce friction between tend…
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Lower back pain (core instability)
The piriformis muscle lies deep in the buttock, assisting hip external rotation and pelvic stability. The sciatic nerve…
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