As runners, it’s not uncommon to feel a niggle, ache or pain with training. But, if those aches/pains persist the morning of race day (or an important run workout), we tend to freak out. The thought of aches and pains during a race, or tough training run, leads some runners to take pain medicine, like Advil or Tylenol before the race even begins. Or, shortly thereafter as we want to reduce the pain and discomfort from a tough race or run.
But, is this a good idea?
Generally speaking, taking pain medicine, especially NSAIDs, before running or a race is NOT a good idea. If anything, it can cause you more harm than good!! As said, this relates especially to NSAIDs, non steroidal anti-inflammatory drugs, such as Advil, Aleve, and aspirin.
This may seem puzzling.
We often think that inflammation is bad, and that we should take preventive steps to minimize it, or the associated pain. However, the “normal” inflammatory response with running is part of our recovery process; attempting to prevent it or minimize it does not help us recover any faster. If anything, studies have shown taking OTC medication for pain likely impairs the recovery process!
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The exception to this is an acute injury (muscle strain, tendon tear, sprained ankle, etc.). In those instances, Advil/NSAIDs can help the healing process. When there is an acute injury with excessive inflammation, NSAIDs for two-three days post acute injury can help facilitate the healing process. Once past that timeframe, it’s important to let our bodies kick in with its own healing methods.
Pain Medicine Before Race Guidelines
But, I digress, let’s delve a little more into whether it’s okay to take pain medicine before a race, or run. The most common over-the-counter pain meds are Advil, Aleve and Tylenol. Here’s a fairly straightforward framework for taking these medications – based on marathon medical directors’ advice.
|
Medication |
Before |
During |
After |
|
Advil/Aleve |
No |
No |
Yes** |
|
Tylenol (Acetaminophen) |
Yes* |
Yes* |
Yes** |
* – One tablet only
** – Wait at least two hours after exercise, and ensure adequate hydration, and that you’ve urinated once. Don’t combine with other pain relievers.
Related Topic: Running Injuries – How to Know if It’s Pain or Just Discomfort?
How Pain Medicine Before a Race Can be Harmful
A large study from 2013 found that 4,000 marathon runners were five times as likely to have adverse effects during a race if they took an ‘OTC’ pain reliever before the race. The most common issue was GI (gastrointestinal) upset.
Wait, there’s more not so great news! NSAIDs (think Advil, Aleve, aspirin and their generic counterparts) can cause runner trots. In other words, nausea, diarrhea, cramps, and even intestinal bleeding. All this occurs thanks to the suppression of an enzyme (from ingesting NSAIDs) that typically protects the stomach lining from digestive acids.
Related Topic: How to Best Avoid the Dreaded Runner’s Trots
An even more serious adverse reaction is dehydration, and possible kidney damage as NSAIDs combined with the physical toll of a race can impair kidney function.
What does all this mean?
Taking Advil prior to a race increases your likelihood of GI upset, dehydration, and kidney damage. Considering another study shows no improvement in the medicated groups’ race performance, muscle damage, effort level, or soreness after the fact – it makes little sense to take pain medicine, especially an NSAID prior to a race (or run)!
In-short, do not rely on pain medication prior to a run, or during! If you need to take anything, better to use Tylenol/acetaminophen – and only 1 pill in those circumstances. If you’re feeling very sore post run (ie: must walk backwards down stairs), Advil or Tylenol are fine – as long as you wait a couple hours, and ensure you’re hydrated.
Natural Alternatives to NSAIDs!
Popping a pill may seem like the easiest route to fight soreness/aches/pains from running. But, there are other (better) ways, with your daily diet! If you want to lessen aches and pains, try increasing these soreness busters: quercetin and polyphenols in your diet. They are natural anti-inflammatories, and can be found in foods such as onions, apples, plums, dark chocolate, tea, berries, and grapes. They may help reduce muscle pains we experience with our tough and regular training.