The Simple Long-Run Hack That Helps Me Run Easier—and Protects My Teeth
I’ve long been a believer that sometimes it’s the little things that make the biggest difference in training. And one small change I made to my long runs solved quite a few issues that were keeping me from getting the most out of my big mileage days.
For one, I’d often get lost in thought—or a Taylor Swift album—and end up pushing the pace beyond my intended easy zone 2 effort.
My other problem (totally unrelated!) was dental. I’ve lost track of my lifetime cavity count, but I know the sugary film that sticks to my teeth for hours after I take an energy chew hasn’t helped my stats. That’s only worsened by the fact that I grind my teeth while I run.
I’ve gotten better at catching myself when I’m clenching my jaw, but my dentist still recommends that I wear a mouthguard for running, which I won’t do because I’m convinced the grinding isn’t that bad … and honestly I’d feel a little ridiculous.
I’ll assume the jaw problem is mostly a “me” thing, but I know many runners can relate to this final one: Sometimes on long runs, I just get bored. I’m not complaining; it’s actually one of my favorite things about our sport. But I also wouldn’t object to a little distraction from time to time, especially if I’m on the treadmill.
Now that I’ve listed all my grievances, I can tell you that I’ve found a simple solution.
The answer: chewing gum while I’m running, at least two pieces of Orbit Bubblemint. I know it sounds simple, but hear me out!
Realistically, I actually chew more than that during long runs, because I need a decent-sized wad for my pacing strategy to work: If I can’t blow a bubble effortlessly, it means I’m going too fast.
At least once a mile, I’ll check in by blowing a few bubbles to assess my breathing and effort. I don’t like keeping too close an eye on my watch screen while I run, so this gives me an easy data point between my split times each mile. If I can blow two or three bubbles comfortably, I’m still breathing through my nose, and I’m not gasping for air when the bubbles pop, I know I’m in zone 2 territory.
It’s not a foolproof effort checker, but when I look at my heart rate at these times, I’ll usually be hovering somewhere between low- and mid-zone 2.
If that sounds a little silly, I agree with you. But I also can’t deny its efficacy for me as a pacing tool. Sam McKinney, DDS, a dentist and endurance athlete, tells Runner’s World that if an individual finds that chewing gum works for them, it can be a useful approach to maintaining an easy effort while exercising. “It can serve as a sort of self-check for staying in zone 2,” says McKinney, who created a toothpaste, called Athladent, designed for runners who consume acidic sports products.
But McKinney says chewing gum provides benefits beyond just keeping you in zone 2. It also cleans your teeth and can improve your oral hygiene because it helps counteract some of the not-so-great effects of slurping down gels, chews, and sports drinks for several hours on a run.
“These can lower the pH around the teeth. When the pH at the tooth surface becomes too acidic, the enamel can start to lose minerals and weaken,” he explains. When combined with reduced salivary flow that naturally occurs during exercise, this can be especially detrimental to the teeth and gums. But we do have a partial remedy at our disposal: good old spit.
“Saliva is incredibly important for maintaining oral health. It helps clear carbohydrates and acids from the mouth, buffers changes in pH, and provides minerals that help maintain the tooth surface,” McKinney says. “Chewing itself is a strong stimulus for saliva production, so chewing gum during a run may help counteract some exercise-associated dry mouth and improve the mouth’s ability to clear and buffer what you’re consuming.”
Research backs this up: According to the American Dental Association, chewing gum increases salivary production by 10 to 12 times the normal rate, and that extra saliva can help right after you take an energy gel.
Even when I’m not fueling on a run, I’ve found that simply having that piece of gum in my mouth provides a cue to relax my jaw so I don’t grind away at my enamel.
Chewing gum can also offer some modest performance benefits. In a systematic review published in the Scientific Journal of Sport and Performance, researchers found evidence linking chewing with faster muscular reaction time and improved postural stability. Researchers theorize this is because chewing activates central nervous system circuits, which may increase alertness and cognitive ability.
But regardless of any mental boost, the simple act of chewing can provide a welcome task to focus on that breaks up the long-run monotony.
Where Things Get Sticky
The obvious concern is that chewing gum on the run is a choking hazard (though not one I’ve experienced). “The risk of choking is big enough that I would not chew gum while running,” says Tamanna Singh, MD, FACC, director of Cleveland Clinic’s Sports Cardiology Center, RRCA-certified run coach, and marathoner. “Even if you feel like it is helping with your pace and regulating your effort, there’s just so much harm that could come from it.”
If you still want some of the mental benefits, Singh advises chewing gum before your run and then spitting it in the trash before you hit the road. “Chewing gum gives your mind something to focus on and can help calm the nervous system down,” she explains, which can benefit runners who might feel anxious or overstimulated before a race or an important workout.
In fact, one small study of 36 participants published in Nutritional Neuroscience suggests that, for some individuals, chewing gum can help reduce symptoms of social anxiety and improve alertness.
The other potential concern for runners is the risk of gastrointestinal distress. Most sugarless gums contain artificial sweeteners or sugar alcohols, which can lead to stomach upset, bloating, and gas, Singh says. Much of the risk here depends on your individual sensitivity to these types of ingredients, as well as the amount of gum you chew. “You may also be swallowing some air in conjunction with the extra saliva you’re generating, which can also cause bloating or the need to burp,” she adds.
For many runners, those risks may outweigh the benefits. But personally, I’ve gotten so accustomed to chewing on easy runs that it actually feels weird to head out without gum in my mouth. One runner admitted he’s even skipped runs in the past because he was out of Spearmint Trident to help pass the miles.
If chewing gum on the run sounds to you like an accident waiting to happen, skip it entirely—or spit it in the trash after a mile.
Morgan is a gear editor who has been with Runner’s World since 2017. She started as an intern ghostwriting The Warmup, a bygone version of the daily RW newsletter. Now, she tests and reviews anything you might find on runners’ feet-from crew socks and compression boots to carbon-plated super shoes.
A lifelong runner and shoe geek, Morgan has been chasing the perfect pair of kicks since she joined her grade school cross-country team. Since then, she ran as a Division I walk-on for the cross-country and track & field teams at the University of Delaware, where she studied English and Biology. She has one full marathon under her belt, and has raced more halfs and 5Ks than she can count.