Running can feel like flying… until something rubs, falls, beeps, or slips in all the wrong ways. Here’s how to deal with eight of the most annoying runner problems—without losing your stride or your sanity.
1. Chafing in unexpected places
Inner thighs, sports bra lines, underarms, waistband seams—chafing finds the worst possible places to strike. It can turn a great long run into a painful mess.
Solution: Prevention is key. Use anti-chafe balms (like Body Glide or Vaseline), wear moisture-wicking, seamless clothing, and avoid cotton. On hot days or wet runs, reapply halfway through.
2. GPS watch tantrums and bad data
You head out feeling strong, only to see your watch thinks you ran a 6-minute mile while standing still. GPS drift, paused runs, or bad syncing can mess with your stats—and your mood.
Solution: Let the watch lock in satellites before starting. Avoid tall buildings or dense tree cover when possible. And if glitches happen, remember: the run still counts, even if the data doesn’t look perfect.
Related:Â 15 Thoughts Every Runner Has on a Long Run
3. Tangled headphones or dying earbuds mid-run
You’re vibing. You’re flying. And then—silence. Or worse, that dreaded beep of dying earbuds.
Solution: For wired headphones, wrap them carefully after each use to avoid tangles. For wireless ones, make charging part of the pre-run ritual and keep a backup pair ready. Or consider running without music from time to time—the sound of steady breathing and footfalls can be surprisingly meditative.
4. Fogged-up sunglasses or glasses slipping down your nose
Humidity, sweat, or sudden temperature changes can turn lenses into useless plastic fog bombs.
Solution: Use anti-fog spray or gently rub a tiny drop of dish soap on the lenses before a run (then buff it out). Choose sport-specific frames with rubber grips on the nose and arms.
5. Getting stuck at every red light on your route
You’re finally in a groove… and then it’s red light #5. Stop-start running kills rhythm and motivation, especially during long runs.
Solution: Plan routes with fewer intersections or stick to loops in parks and trails. If delays are unavoidable, use the time to stretch, shake out your legs, or sneak in some standing drills. These pauses can actually mimic race-day unpredictability, which is a useful form of mental training.
6. The mid-run bathroom emergency
It hits fast and hits hard. Suddenly every bush and gas station looks like salvation.
Solution: Avoid heavy or fiber-rich meals 1–2 hours before running. Learn your body’s patterns—some runners need a coffee-induced bathroom stop before heading out. Carry tissues just in case.
Related:Â 10 Tips to Avoid Toilet Breaks During a Race
7. Post-run insomnia when your brain won’t shut off
You crushed an evening workout, but now you’re lying in bed wired and wide awake.
Solution: Hard workouts raise cortisol and body temperature, both of which can delay sleep. Try scheduling intense sessions earlier in the day. If you must run at night, cool down properly, hydrate, and build a calming post-run routine—shower, foam roll, maybe some light reading. Scrolling Strava doesn’t count.
8. Awkward tan lines that won’t go away
Tank top outlines, sock gaps, and sports watch stripes—summer running leaves its mark.
Solution: Sunscreen, sunscreen, sunscreen. Use sweat-resistant SPF and reapply on long runs. If you’re training for a summer race, accept the farmer’s tan as a badge of honor. And if you have a Garmin tan so sharp it looks like a tattoo—just own it.
Related: Race Day Regrets: 26.2 Things You’ll Wish You Hadn’t Done
Every runner deals with this stuff. With a little planning, a sense of humor, and maybe some extra anti-chafe Vaseline, these problems become part of the journey—not a reason to quit.
