If you could talk one-on-one with a running coach, what would you ask him/her? I’m considering a newsletter feature in which we take real questions you guys have about your own running/training and pose them to a coach, which we’d then publish as a regular podcast/interview. What do you think? — Terrell
I can’t seem to get faster. Even though I’m older, I want to get at least a little faster. I’m doing everything I’m told to do. Stretching, running hills, doing at least 20 miles a week, taking vitamins, everything. I just can’t seem to run faster.
When you are running down a hill, do you back off to save something for the hill you know is coming or do you let it pull you down no matter how fast it is?
Nelda, Letting gravity carry you down is the best approach. Speeding up or likewise braking can cause quad fatigue. On very steep downhills you might need to softly touch the brakes.
Hi Terrell. I started running when I was 53. Right now I am 57 years old. I become a runner by medical recommendation and I guess it was the best advice because I feel well and all diseases has gone. In a few days I will participate in Buenos Aires Marathon and I has been following a App's trainning plan. I hope to finish and getting my PB. My question is about foods, vitamins and hydration metods for elder runners for example using electrolytes and minerals. Thanks
Kay, I was in same boat as you are currently in. I weighed 196 and eventually reached my current weight of 124. Took couple years of 3 mile walks before I became fit enough to begin running (about 150). Running or walking and steadily losing weight till you feel fit, then try to really improve your pace should work.
That is what I was thinking. Walking for awhile and will build running spurts into my walking. Cleaning up my diet and the walk/run will start to move the needle in the right direction!
Is it really possible for me to run a marathon, and how do I get there? Right now my long run each week is 10 miles, and I just ran my first half marathon. I loved it, but a marathon seems kind of impossible to imagine... of course a half was too once.
I was in the same situation as you about a year ago. My first marathon was pretty rough and I ended up walking a great deal of the second half. But my second marathon went a lot better and gave me the confidence to aim to do more full marathons. I would recommend sticking to a solid marathon training plan and working to strengthen various muscle groups. (A regular core strengthening regime really helped me.)
Same to me! I ran my first marathon this year and it was very, very difficult, but i got some advices, made some adjust to my training plan and right now I am ready to run my second 42K. Greetings
Lindsay, Have you tried adding a half mile every other week? Doesn't sound like much but in a 6 month period it will really add up. After you ran your first 5k a half marathon probably seemed impossible.
I did my first half in May and at the end of this month i'll be doing a 30 k.... halfway between half marathon and full marathon.... I figured that would give me the confidence for a full... just take it one step at a time
When I ran my first half (SF First Half Marathon in 2018), I watched the people continuing on to do the full and thought, “There is no way...” But I’ll be doing my second full in November :) You can do it. It just takes a lot of time on your feet and a firm resolve.
I guess everyone can run a marathon. Due to it is a big challenge, would be good going steep by steep, increasing distances and improving goals each season.
Wow Terrell you have your work cut out for you now! My question would be: how can I mix in trail running while I am training for a road race - half marathon?
LOL! You're right about that! I've been in conversation with a couple of different coaches about participating, and so now the work begins on how best to get all these questions answered. Yours is a great question too!
I am doing both as well. I love it !! I train a lot of road, but I also train on trails at the high school near me. I switch to my trail shoes on those days. Another key thing is to work in hills as often as possible ! Most trail races have some healthy elevation gain :-)
I saw the response posted to the question - How do I get faster. The response from the running coach you interviewed made no sense. If you want to run faster times at races you need to incorporate speed work in your training. Every coach will tell you that. Of course you have to be thoughtful about your approach to speed work. But without a doubt to get faster you should do tempo, interval and fartlek runs.
What an awesome idea - I don't even know where to start with questions - but I'm loving all the ones I'm seeing and look forward to learning from what the coaches say! Thanks Terrell!
I'm a new nurse working 12 nights and can't figure out a new running schedule to fit into these eshausting shifts. Should I run when I get home at 8:30 am after the 12 hr shift or try and run before I go back into work? Either way, I'm only getting 4-5 hrs. of sleep. I use to run 5 days a week and now I'm lucky to get 2 days:(
Hi Karen! You *definitely* have a challenge that many of us don't. This is an excellent question. Just wanted to pass this along in the meantime, an article about Sarah Sellers, the amateur runner who came in 2nd in the 2018 Boston Marathon, who also happens to be a nurse anesthetist by day.
I have dealt with this, i recently got on day shift, at times I’d run after work and I could tell there’s a difference after working a 12 hour shift and then going to run. I could only do 3 miles. when I was off is when I made sure that I ran. I could only do it for 2-3 days a week. I did train for my first half last year working nights. It’s possible. I wrote my miles down it it may take longer to train but it’s doable. “I totally get it”
Thanks Belinda. I agree with you and think I need to do the run after I get home from work when I don't feel like a complete zombie. Figuring out the eating/meal schedule is another hassel...I'm starved after the run but don't like going to bed right after eating. I think I just need to go on day shift :)
I've done the Galloway method for several halfs, always with a Galloway training group here in Atlanta. When I run distances shorter than 7-8 miles, on my own, I don't take walk breaks; but anything longer than that, I do. I've seen too many people get injured from running (and I've experienced it too, years ago) that I'm convinced it's a great way to run for most of us.
I joined a Galloway group in May. I’ve been rehabbing a five month injury and it has definitely helped me get back in action. That said, I’m much slower. I’m trying to increase my walking turnover. My run time is fine. Starting doing a stepup drill yesterday, 30:30, 60:30, 90:30 for a mile each. I welcome any advice.
What's interesting is that Galloway walk-run intervals have changed over time, at least for our group where I live. When I first started running with a Galloway group several years ago, we did intervals of 3 minutes running, 1 minute walking. My most recent intervals were like what you mention -- 90 seconds running, 30 seconds walking. Not sure which I like more; that full, 1-minute walk break is nice!
I’d love to know more about how to start running! I have completed several half marathons using a combination of running and walking, but I still struggle with running a mile without stopping. I’ve tried slowing down, but then I feel more like I’m bouncing in place and that it would be faster to walk (it is, I measured). I’d love some suggestions!
I understand you are not a Doctor(and all Doctors also have a different opinion). In your experience as a running coach Have you had anyone run with bulging or herniated discs in their back? If so, were they able to keep running?
I have a bulging disc from a car accident. I'd done physical therapy, chiropractic, and regular massages and continue to do the PT stretches. I've done up to 50ks (31 miles) with it. I'm training for my first 50 miler in March. It can be done but take the days off when needed and listen to your body. See a doctor and make sure you aren't making it worse.
Nutrition- What is important before, during, and after a race ? What if you have a sensitive stomach? I have not had success with any supplements during a race except for oranges and bananas. Gu's , Honey Stingers, and Gatorade drops make me nauseous.
I would love an answer to this as well. However, I'm even worse. I'm allergic to oranges, bananas, pineapples, tree nuts, peanuts, and soy. You would not believe what that knocks off my list of fueling possibilities. Any recommendations for a rabbit like me? :)
As I've gotten older, the height of my stride is shallower, though my pace is about the same. I know I can lengthen my stride by pushing off more on the backside, what helps recover some of the knee height?
I would like to know what is recommended for refueling as you are running longer distances. I’m overwhelmed by the internet suggestions on nutrition for runners. I am struggling with getting past about 8 miles without feeling completely drained. I brought a protein bar on my last long run, but it made me nauseous. And I’m in South Louisiana where it’s in the 90’s even at 7:30 am...the sweat is unbelievable.
Kat, A 18 oz handheld with water is usually enough to carry a runner for an hour. In hotter weather a little more water may be needed. No coffee/caffeine before run will help with hydration. No two thinks work for everyone fuel wise. Vanilla gels, glazed donut, applesauce, honey work for me on 20 plus mile runs. Everyone's stomach acts differently when under stress.
What should be the pace for long run relative to marathon goal pace? Most articles say 1-2 min slower but there are some programs that have runners run long runs at marathon pace to get used to that pace.
I am new to running and don't even know what proper running form is. I'm sure there is a whole lot to it, but what advice would you give to a beginner? Thanks
How to strength train and run in the same week? For example I never know how much I should be lifting when doing leg presses? Should I lift until I am fatigued? If so is it ok to run the next day? At this rate I would not have any recovery time
I would love to know best practices for strength training. There's so much different information out there, and I know that working on strength helps with speed and fending off injury, but I don't know which way to go with it. I was working with a personal trainer who was not a runner, and ended up injured. So I would love to know how I strength train with the goal of supporting and improving my running.
In my prime I ran 7:30s pretty easily but now (age 63) I struggle to run 10 minute miles. What can I do to improve my speed; and my right foot turns out a bit (I think because my knees would knock if I didn't). Is that something that should be corrected or just go with it?
I am with Vincent on form improvement and also increasing speed. I do not like that my speed makes daily or practice runs take longer than I want them to.
Getting faster in the older age group along with proper nutrition seem to be of importance with our group. I'm in the 60-64 age group so I'm improving my race times, but not through speed per se. I work to increase my stamina/endurance and keep improving my hill running. I've never had any speed, so I can't lose what I never had !
I may not need a running coach for this, but something new is happening with my toes when I run a long distance(for me anyway). I'm training for the Fox Cities half marathon (my 8th) on September 22nd. When I get to about 8 miles, my toes begin to fall asleep and one of my toes on my left foot begins to ache and builds to a hurt so bad it brings me to walk and almost limp. I am otherwise a healthy 62 year old female. What could that be and how can I prevent it?
I am not a running coach or medical provider, but I wonder if you are otherwise healthy and have no health injuries/issues, maybe taking a look at your running shoes and their fit? A knowledgeable running store person may be able to advise you on a good fitting shoe. (My brother-in-law ran marathons with shoes he would buy on sale at big box stores, and he always ended up losing toenails on his small toes over the course of training. When he finally went in a proper running store for a fitting, he found out he had been buying a half size too small, which had been constraining his feet too much because feet can swell while running, and so, the lost toenails.)
How to train in between races? For example, you just finished a race and your next race is 6 months out. How do you maintain your fitness level without practicing at race mode constantly?
How do I know I have the right running form? I want to make sure I'm running correctly, landing correctly, have a good cadence, and doing what I can to avoid injury as I'm preparing for half marathons (eventually hopefully a full as well). I've been looking to get a running coach to help with just this. I had major back surgery almost 4 years ago and was told I would never be able to run so having completed a half marathon is a huge accomplishment for me. I still suffer from some back pain after a few miles but I know how to manage through the pain, however, I also can get pain in my abductors/hip flexors,, knee pain and/or shin splints. I've gotten a Garmin watch to monitor my cadence, pace, etc. but I'm mainly concerned about my form and posture and that I'm doing it correctly still being a newer runner (little over a year of experience).
I'm 54 and 7:30 pace feels like 7:00 pace used to feel. I'm not OK with that. I think the cause is reduced mileage which I'm doing to try to extend my running life. Knock on wood I have no hip or knee issues at this point and would like to be able to run til I'm 100. I run 4 miles on a treadmill descending from 7:30 to 6:30 or 6:00 minute pace. then 5 or 6 on Thursday between 7:00 to 7:30 pace. Sunday is longer from 10 to13 miles but usually much slower because I run with my friends. maybe 9 minute pace.Is the Sunday run hurting my fitness or do I need to add a 4th day of running? The goal is to run a 1:30 half.
I am an interval runner. I run 4 minutes and walk 1. How do I get to where I run without stopping? Or do the majority of runners stop for rest breaks? I am also a half marathoner and would like to do at least 1 full marathon in my life, but I sometimes think it may be impossible. I do not know if I have the time to train for a full.
I know I need to change how I run- in terms of foot-strike. I just don't know how to change it after running that way for so long. How do you go about changing your foot-strike and is it better to practice on a treadmill to change it or on the road. And should I start with smaller distances when trying to make the change or just go for my usual run and work on it?
Karen, Why do you feel you need to change your foot strike, if your not getting injuries. Trying to convert to a different foot strike or stride or even cadence is not easy. I use a short stride with a very high cadence. I stay injury free and wouldn't attempt a change.
I get really back calf cramps if I don’t take walking breaks. How do I mitigate calf cramps and build up my endurance to run longer distances in between walking?
Michele, Are you getting in enough fluids? Walking breaks- be surprised how much time you can gain or lose walking. Walk a mile at a casual pace, timing yourself (look around etc). Then walk a mile concentrating on moving quickly. Should see a big difference. Walking is time to use slightly different muscles, not to relax and casually stroll.
In general, I drink about 70-80 ounces of water a day. Is there a certain amount of water recommended to drink right before a run? I find that bananas help a bit, and that running or hiking hills makes the calf cramps worsen.
Drinking to thirst before and during runs should be enough. Drinking coffee is a big no-no morning of a long run or race. I sometimes will take in a small cup of white tea- 13mg of caffeine.
My naturopath doc has me on a ketogenic diet because my hormones went wacko and I gained weight, postmenopausal. I'm down 25 lbs (20 to go) and I started trail running again a few months ago. I'm training for my first 1/2--not for speed, just to finish. I'm craving carbs and not able to stay on keto. What to do? Can one be a runner AND eat a low-carb diet?
Love the idea, Terrell. The question I would submit, similar to what others have asked, is how to get faster when you’re in the 45+ age group.
Intervals.
Track workouts at designated speeds (it definitely has helped me )
How do I get faster over a long distance? I have gotten down to a 9:15-9:30 mark in short races, but would like to hold that through a 13.1
I can’t seem to get faster. Even though I’m older, I want to get at least a little faster. I’m doing everything I’m told to do. Stretching, running hills, doing at least 20 miles a week, taking vitamins, everything. I just can’t seem to run faster.
These are all fantastic questions, guys!
Talk to me about breathing. I am a mouth breather and have tried unsuccessfully to be a nose breather. What are your thoughts ?
I’m in my late 40’s. I’m wondering how running will change for me as I age.
When you are running down a hill, do you back off to save something for the hill you know is coming or do you let it pull you down no matter how fast it is?
Nelda, Letting gravity carry you down is the best approach. Speeding up or likewise braking can cause quad fatigue. On very steep downhills you might need to softly touch the brakes.
Hi Terrell. I started running when I was 53. Right now I am 57 years old. I become a runner by medical recommendation and I guess it was the best advice because I feel well and all diseases has gone. In a few days I will participate in Buenos Aires Marathon and I has been following a App's trainning plan. I hope to finish and getting my PB. My question is about foods, vitamins and hydration metods for elder runners for example using electrolytes and minerals. Thanks
I have about 70lbs to lose. How should I start out? I used to be a runner but never had to restart at being this over weight.
Kay, I was in same boat as you are currently in. I weighed 196 and eventually reached my current weight of 124. Took couple years of 3 mile walks before I became fit enough to begin running (about 150). Running or walking and steadily losing weight till you feel fit, then try to really improve your pace should work.
Wow! That's an amazing accomplishment, Larry!
That is what I was thinking. Walking for awhile and will build running spurts into my walking. Cleaning up my diet and the walk/run will start to move the needle in the right direction!
Is it really possible for me to run a marathon, and how do I get there? Right now my long run each week is 10 miles, and I just ran my first half marathon. I loved it, but a marathon seems kind of impossible to imagine... of course a half was too once.
I was in the same situation as you about a year ago. My first marathon was pretty rough and I ended up walking a great deal of the second half. But my second marathon went a lot better and gave me the confidence to aim to do more full marathons. I would recommend sticking to a solid marathon training plan and working to strengthen various muscle groups. (A regular core strengthening regime really helped me.)
Same to me! I ran my first marathon this year and it was very, very difficult, but i got some advices, made some adjust to my training plan and right now I am ready to run my second 42K. Greetings
Lindsay, Have you tried adding a half mile every other week? Doesn't sound like much but in a 6 month period it will really add up. After you ran your first 5k a half marathon probably seemed impossible.
That's true and encouraging to think about. Six miles used to be a dream. :)
I did my first half in May and at the end of this month i'll be doing a 30 k.... halfway between half marathon and full marathon.... I figured that would give me the confidence for a full... just take it one step at a time
That makes sense!
When I ran my first half (SF First Half Marathon in 2018), I watched the people continuing on to do the full and thought, “There is no way...” But I’ll be doing my second full in November :) You can do it. It just takes a lot of time on your feet and a firm resolve.
I guess everyone can run a marathon. Due to it is a big challenge, would be good going steep by steep, increasing distances and improving goals each season.
For me since I'm gearing up for a marathon, how and when do you incorporate speed work into your weekly mileage.
Wow Terrell you have your work cut out for you now! My question would be: how can I mix in trail running while I am training for a road race - half marathon?
LOL! You're right about that! I've been in conversation with a couple of different coaches about participating, and so now the work begins on how best to get all these questions answered. Yours is a great question too!
I am doing both as well. I love it !! I train a lot of road, but I also train on trails at the high school near me. I switch to my trail shoes on those days. Another key thing is to work in hills as often as possible ! Most trail races have some healthy elevation gain :-)
Great idea. My question would be about treatment and recovery time from sports hernia. What is the treatment and how long is recovery?
I saw the response posted to the question - How do I get faster. The response from the running coach you interviewed made no sense. If you want to run faster times at races you need to incorporate speed work in your training. Every coach will tell you that. Of course you have to be thoughtful about your approach to speed work. But without a doubt to get faster you should do tempo, interval and fartlek runs.
Thank you Bill, Ed, and Dave.
What an awesome idea - I don't even know where to start with questions - but I'm loving all the ones I'm seeing and look forward to learning from what the coaches say! Thanks Terrell!
If I am a vegetarian, what diet plan should I follow to prep for long distance running?
This is a great question that I'd love to know the answer to as well.
I'm a new nurse working 12 nights and can't figure out a new running schedule to fit into these eshausting shifts. Should I run when I get home at 8:30 am after the 12 hr shift or try and run before I go back into work? Either way, I'm only getting 4-5 hrs. of sleep. I use to run 5 days a week and now I'm lucky to get 2 days:(
Hi Karen! You *definitely* have a challenge that many of us don't. This is an excellent question. Just wanted to pass this along in the meantime, an article about Sarah Sellers, the amateur runner who came in 2nd in the 2018 Boston Marathon, who also happens to be a nurse anesthetist by day.
Her story might at least point the way: https://www.nytimes.com/2019/04/12/sports/sarah-sellers-boston-marathon.html
Wow...how inspiring! Not sure how she did it, but I like it. Thank you Terrell!
I have dealt with this, i recently got on day shift, at times I’d run after work and I could tell there’s a difference after working a 12 hour shift and then going to run. I could only do 3 miles. when I was off is when I made sure that I ran. I could only do it for 2-3 days a week. I did train for my first half last year working nights. It’s possible. I wrote my miles down it it may take longer to train but it’s doable. “I totally get it”
Thanks Belinda. I agree with you and think I need to do the run after I get home from work when I don't feel like a complete zombie. Figuring out the eating/meal schedule is another hassel...I'm starved after the run but don't like going to bed right after eating. I think I just need to go on day shift :)
Yes!
Shakes are good, but make sure you fuel.
If you run a couple of miles it’s ok to eat some
Protein and rest your body. Don’t over do it, :)
What is your opinion of the Galloway method of running?
I've done the Galloway method for several halfs, always with a Galloway training group here in Atlanta. When I run distances shorter than 7-8 miles, on my own, I don't take walk breaks; but anything longer than that, I do. I've seen too many people get injured from running (and I've experienced it too, years ago) that I'm convinced it's a great way to run for most of us.
I joined a Galloway group in May. I’ve been rehabbing a five month injury and it has definitely helped me get back in action. That said, I’m much slower. I’m trying to increase my walking turnover. My run time is fine. Starting doing a stepup drill yesterday, 30:30, 60:30, 90:30 for a mile each. I welcome any advice.
Thanks
What's interesting is that Galloway walk-run intervals have changed over time, at least for our group where I live. When I first started running with a Galloway group several years ago, we did intervals of 3 minutes running, 1 minute walking. My most recent intervals were like what you mention -- 90 seconds running, 30 seconds walking. Not sure which I like more; that full, 1-minute walk break is nice!
It is a great running program. Following this program years ago, I shaved 4 minutes off of my 1/2 marathon time!
How do you train for a hilly marathon when you dont have access to hills? Florida here
Parking garages
Maybe you could try a treadmill that has inclination and declination features. I live in Utah, you could visit and run with me! Lots of climbs.
I’d love to know more about how to start running! I have completed several half marathons using a combination of running and walking, but I still struggle with running a mile without stopping. I’ve tried slowing down, but then I feel more like I’m bouncing in place and that it would be faster to walk (it is, I measured). I’d love some suggestions!
Also, tips for the “40+, overweight, starting from a sedentary place people” would be greatly appreciated!
I understand you are not a Doctor(and all Doctors also have a different opinion). In your experience as a running coach Have you had anyone run with bulging or herniated discs in their back? If so, were they able to keep running?
I have a bulging disc from a car accident. I'd done physical therapy, chiropractic, and regular massages and continue to do the PT stretches. I've done up to 50ks (31 miles) with it. I'm training for my first 50 miler in March. It can be done but take the days off when needed and listen to your body. See a doctor and make sure you aren't making it worse.
I would ask "what can I do to improve my running form?"
I'd love to learn more about how to fuel on rest days in order to maximize recovery & muscle building.
How do I get my wife out of bed at 4 am to take me to the start without complaining? (just kidding).
Get her into running too;)
Find her love language.
Nutrition- What is important before, during, and after a race ? What if you have a sensitive stomach? I have not had success with any supplements during a race except for oranges and bananas. Gu's , Honey Stingers, and Gatorade drops make me nauseous.
I would love an answer to this as well. However, I'm even worse. I'm allergic to oranges, bananas, pineapples, tree nuts, peanuts, and soy. You would not believe what that knocks off my list of fueling possibilities. Any recommendations for a rabbit like me? :)
I'm allergic to all that as well. It's rough.
You might try Ucan products as a pre run fuel.
Also check out Tailwind for a during run fuel/hydration
As I've gotten older, the height of my stride is shallower, though my pace is about the same. I know I can lengthen my stride by pushing off more on the backside, what helps recover some of the knee height?
I would like to know what is recommended for refueling as you are running longer distances. I’m overwhelmed by the internet suggestions on nutrition for runners. I am struggling with getting past about 8 miles without feeling completely drained. I brought a protein bar on my last long run, but it made me nauseous. And I’m in South Louisiana where it’s in the 90’s even at 7:30 am...the sweat is unbelievable.
Check out Tailwind Endurance fuel.
It helps with hydration and fuel
Kat, A 18 oz handheld with water is usually enough to carry a runner for an hour. In hotter weather a little more water may be needed. No coffee/caffeine before run will help with hydration. No two thinks work for everyone fuel wise. Vanilla gels, glazed donut, applesauce, honey work for me on 20 plus mile runs. Everyone's stomach acts differently when under stress.
What should be the pace for long run relative to marathon goal pace? Most articles say 1-2 min slower but there are some programs that have runners run long runs at marathon pace to get used to that pace.
I am new to running and don't even know what proper running form is. I'm sure there is a whole lot to it, but what advice would you give to a beginner? Thanks
Training techniques to improve my time - up a hill, when motivation flags, different pacing at different times during the race, etc.
How to strength train and run in the same week? For example I never know how much I should be lifting when doing leg presses? Should I lift until I am fatigued? If so is it ok to run the next day? At this rate I would not have any recovery time
How important is it to do speed training and how often I do a lot of hills
I would ask for advice on improving my running posture and also about breathing techniques.
I would love to know best practices for strength training. There's so much different information out there, and I know that working on strength helps with speed and fending off injury, but I don't know which way to go with it. I was working with a personal trainer who was not a runner, and ended up injured. So I would love to know how I strength train with the goal of supporting and improving my running.
Any suggestions on how to train to increase endurance? I’m 66, completed 4 1/2 marathons and am training for my first marathon.
Thanks!
In my prime I ran 7:30s pretty easily but now (age 63) I struggle to run 10 minute miles. What can I do to improve my speed; and my right foot turns out a bit (I think because my knees would knock if I didn't). Is that something that should be corrected or just go with it?
I am with Vincent on form improvement and also increasing speed. I do not like that my speed makes daily or practice runs take longer than I want them to.
Getting faster in the older age group along with proper nutrition seem to be of importance with our group. I'm in the 60-64 age group so I'm improving my race times, but not through speed per se. I work to increase my stamina/endurance and keep improving my hill running. I've never had any speed, so I can't lose what I never had !
I may not need a running coach for this, but something new is happening with my toes when I run a long distance(for me anyway). I'm training for the Fox Cities half marathon (my 8th) on September 22nd. When I get to about 8 miles, my toes begin to fall asleep and one of my toes on my left foot begins to ache and builds to a hurt so bad it brings me to walk and almost limp. I am otherwise a healthy 62 year old female. What could that be and how can I prevent it?
I am not a running coach or medical provider, but I wonder if you are otherwise healthy and have no health injuries/issues, maybe taking a look at your running shoes and their fit? A knowledgeable running store person may be able to advise you on a good fitting shoe. (My brother-in-law ran marathons with shoes he would buy on sale at big box stores, and he always ended up losing toenails on his small toes over the course of training. When he finally went in a proper running store for a fitting, he found out he had been buying a half size too small, which had been constraining his feet too much because feet can swell while running, and so, the lost toenails.)
How to train in between races? For example, you just finished a race and your next race is 6 months out. How do you maintain your fitness level without practicing at race mode constantly?
How do I know I have the right running form? I want to make sure I'm running correctly, landing correctly, have a good cadence, and doing what I can to avoid injury as I'm preparing for half marathons (eventually hopefully a full as well). I've been looking to get a running coach to help with just this. I had major back surgery almost 4 years ago and was told I would never be able to run so having completed a half marathon is a huge accomplishment for me. I still suffer from some back pain after a few miles but I know how to manage through the pain, however, I also can get pain in my abductors/hip flexors,, knee pain and/or shin splints. I've gotten a Garmin watch to monitor my cadence, pace, etc. but I'm mainly concerned about my form and posture and that I'm doing it correctly still being a newer runner (little over a year of experience).
What a fantastic idea! Fueling. Fueling. Fueling. I just haven’t found the secret bullet for me yet.
I would ask, how to keep my breathing under control. I go out of breath & this causes me to slow down and walk. TIA
I'm 54 and 7:30 pace feels like 7:00 pace used to feel. I'm not OK with that. I think the cause is reduced mileage which I'm doing to try to extend my running life. Knock on wood I have no hip or knee issues at this point and would like to be able to run til I'm 100. I run 4 miles on a treadmill descending from 7:30 to 6:30 or 6:00 minute pace. then 5 or 6 on Thursday between 7:00 to 7:30 pace. Sunday is longer from 10 to13 miles but usually much slower because I run with my friends. maybe 9 minute pace.Is the Sunday run hurting my fitness or do I need to add a 4th day of running? The goal is to run a 1:30 half.
I am an interval runner. I run 4 minutes and walk 1. How do I get to where I run without stopping? Or do the majority of runners stop for rest breaks? I am also a half marathoner and would like to do at least 1 full marathon in my life, but I sometimes think it may be impossible. I do not know if I have the time to train for a full.
I know I need to change how I run- in terms of foot-strike. I just don't know how to change it after running that way for so long. How do you go about changing your foot-strike and is it better to practice on a treadmill to change it or on the road. And should I start with smaller distances when trying to make the change or just go for my usual run and work on it?
Karen, Why do you feel you need to change your foot strike, if your not getting injuries. Trying to convert to a different foot strike or stride or even cadence is not easy. I use a short stride with a very high cadence. I stay injury free and wouldn't attempt a change.
How do I manage my piriformis issues? Am I running "wrong"? Not stretching enough? What gives?
I get really back calf cramps if I don’t take walking breaks. How do I mitigate calf cramps and build up my endurance to run longer distances in between walking?
Michele, Are you getting in enough fluids? Walking breaks- be surprised how much time you can gain or lose walking. Walk a mile at a casual pace, timing yourself (look around etc). Then walk a mile concentrating on moving quickly. Should see a big difference. Walking is time to use slightly different muscles, not to relax and casually stroll.
In general, I drink about 70-80 ounces of water a day. Is there a certain amount of water recommended to drink right before a run? I find that bananas help a bit, and that running or hiking hills makes the calf cramps worsen.
Drinking to thirst before and during runs should be enough. Drinking coffee is a big no-no morning of a long run or race. I sometimes will take in a small cup of white tea- 13mg of caffeine.
Really bad*
My naturopath doc has me on a ketogenic diet because my hormones went wacko and I gained weight, postmenopausal. I'm down 25 lbs (20 to go) and I started trail running again a few months ago. I'm training for my first 1/2--not for speed, just to finish. I'm craving carbs and not able to stay on keto. What to do? Can one be a runner AND eat a low-carb diet?