FAQ

Frequently Asked Running Questions

Who can complete a marathon?
Anyone that can put one foot in front of the other has the potential to complete a marathon (26.2 miles). It makes no difference if you consider yourself a non-athlete, are 50 years of age, or over weight. Be sensible, cautious, patient, and train with an expert. (top)

I have an injury. What can I do?
It depends on the type of injury and the severity of the injury. Usually rest, ice on the injured area, and a pain reliever as determined by you physician will do the trick. These three suggestions usually cover most of the aces and pains caused by running. Especially if you are just beginning your training, listen to warning signs of an injury and evaluate what is simply soreness and what might be an early sign of a serious injury. Always stop and make an assessment before you begin training again and always confer with your doctor. (top)

Is running for everyone?
Running is not for everyone. However, if you want to feel fit, lose weight, be more relaxed and set goals in every facet of your life. Running can be a start that makes the difference. The truth is, some people just don’t enjoy running. In all of my years of coaching, I have found many people that achieve the same levels of fitness and satisfaction through brisk, or even power walking. These people participate in just as many 5K’s, 10K’s, and even Marathons, as my runners. (top)

Can my quality of life improve with running?
Just making the decision to put on a pair of running shoes and your life will take an up swing. I never tell my runners that they will live longer if they run (although studies have proven that correct). They will develop a new motivation to achieve their goals. Runners that work out on a regular basis improve in the following areas:

  • Better eating habits,
  • Sleep more soundly,
  • Generally are more relaxed,
  • Less prone to nervous behavior,
  • Work more diligently,
  • Concentrate more clearly,
  • Are better to interact with, and,
  • Achieve, consistently, at a higher level.

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How long it will take me to get into solid running condition?
It depends on your age, size and genetic make up for running. From a psychological stand point, almost immediately. Physically, it may take a little longer. You start seeing your progress in 10-12 days. Others will take notice in about 4 weeks. (top)

What is the best surface to run on?
Understand, that when you run, the impact of your foot striking the ground is four times your body, at the same time, four thousands pounds of pressure is firing up through your legs. To lessen that, a runner should take a shorter stride keeping the foot plant under the center of gravity. The best common surfaces to run on are (from best to worst):

  1. Grass
  2. Gravel or firm dirt
  3. Asphalt
  4. Cement

I left off sand because it can lead to serious injuries. Running tracks with a rubberized surface is an excellent surface. But, I must warn you, that you’ll be going in circles. (top)

What are good alternative workouts that supplement running?
Any activity that is anaerobic. Swimming pool training (wearing a vest and use running motion in the water), stair master, ocean swim, bicycle, walking, or spinning (stationary bike) are all excellent supplemental exercises. (top)

Is it okay to train on rainy days?
Running in the rain can be fun, if you are careful. A few things to be cautious of are the air temperature and the terrain. If the air temperature is below 45 degrees and there is wind with the rain, you may catch a chill. If the air temperature is above 45 degrees, then go out and enjoy yourself. Just be careful of slippery surfaces and potholes that are disguised by the rain. If you must run in cold weather, wear a hat and parka to keep the warmth inside. The danger is stopping in the rain and catching a chill. I suggest running from your warm home out a distance and then directly back to your warm home. Do not drive to a scenic location, and then drive back while you are soaking wet from the cold rain and sweat. As a guideline, only run in the rain if you are used to colder conditions. (top)

Is better to train in the morning or in the afternoon?
It really depends on if you are a morning person. I am not, so I prefer evenings. In the morning you are less likely to warm up and you are stiff and cold from your body resting all night. Be sure to warm up sufficiently and stretch, stretch, stretch! Morning, afternoon, or night, your lungs, muscles and heart get the same benefit. (top)

What diet is best for energy and to lose weight?
This answer is very individualized, in that, it depends upon the metabolism and make-up of each individual person. Generally speaking, the best diet for weight loss includes 6-7 small meals per day. For best results, space meals out about every two hours. Small meals such as cream of wheat in the morning then alternating non-fat cottage cheese, tuna, chicken, turkey, baked potatoes or yams and plain white rice throughout the rest of the day are best. If I were going to do a long run I would enjoy a good carbohydrate meal the night before. Don’t forget to hydrate.

Drinking plenty of water is a good practice, not only for weight loss but for training. You should drink at least eight 8-ounce glasses of water each day. (top)

How much sleep is needed to train properly?
It is important to be consistent in your sleep patterns. Six to eight hours a night is preferred with more rest before difficult training sessions as well as 6-8 hours the night after. When you train, you tear down millions of cells and those cells are replaced while you sleep. It‚Äôs simple math. If you tear down 100 cells and only rest long enough to repair 80 — that puts you in a deficit. Several weeks of this and you are could find yourself sidelined with and injury or even get sick. (top)

When should I take rest days?
Generally speaking a runner should take rest days once or twice per week. There are also recovery days that could consist of alternatives to running if you choose to vary your workout. A runner must pay his or her body back to consistently feel good and strong. Even with the best training programs, a runner will “fall into a valley” and need to be patient to pull out of it. Your body will tell you when to rest on days that are not scheduled as rest days. Interval, fartlek, hills, temp run and long slow distance should be followed by a recovery (rest or jog) day. (top)

Which running shoe is the best?
The best shoe is the one that meets your needs. Be careful where you purchase your running shoes. Generally big store outlets have inexperienced sales persons and they tend to push a shoe that is over stocked in the back room, or the most expensive. If you purchase a shoe only because you like the color or because you like the fact that it feels light and soft, “like running on a cloud” ‚Äì you will make a big mistake. You need very supportive shoes that support your body frame and weight. The more miles you train, the more supportive shoe you should wear. (top)

How long should I walk before I start a running program?
Here again, it depends on your age, weight, conditioning level when starting, and your training goals. If you are planning an individual training session, I suggest you walk a mile before you go into a walk/jog. If you are a beginning runner and are starting from scratch, walk for about two weeks. If you find you are not ready to start running after two weeks, try power walking until you are comfortable, and then try a slow jog. Be patient…It’ll come! (top)

I have a young child that likes to run long distances. When can my child start serious training?
For most children it is 14-15 years of age. From a physiological and psychological standpoint you can do your child great harm if they start training seriously for distance events before they pass through puberty. The heart and lungs are growing at a rapid rate and the heart muscle should not be over developed during this growth period. The cartilage in the ankles, knees and hips are very soft and the joints are still forming during growth. Mentally, your child is in danger of burning out and losing interest in the sport before they reach their full potential in high school or college. (top)

What is “Fartlek”?
Fartlek is the Swedish word for “speed play”. It has many of the same advantages for the runner as doing track work (intervals). Fartlek is best when it’s a run around your favorite a park or golf course. You can use your watch by extending out for 1, 2, or 3 minute pace increases or you can increase from object to object (tree, lamp post, etc.). Fartlek training is less stressful and less structured than interval training. (top)

Should a runner breathe through the nose or mouth?
Actually, the right answer is both. A runner cannot get enough oxygen in their lungs by just using their nose for oxygen intake. Oxygen is fuel like gas is fuel for the engine of your car. Only when you breathe through both the nose and mouth can you supply your body with enough oxygen to run. (top)

Would it be valuable to keep a running journal?
Yes — A journal can help you find the difficult spots that during your training. Also, it is a very good tool for your coach to review when establishing short term and long term racing and training goals. (top)

I am a track and field sprinter, does long distance running during the fall deteriorate my form and slow my speed for the track season ahead?
The answer is more complex than just yes or no. Running distance develops slow twitch fiber muscle and sprint training develops fast twitch fiber. Fast twitch development is of paramount importance in improving and maintaining speed. For a sprinter, slow twitch fiber would be in contrast if you were working to improve turnover, power and speed.
       The good news is that you can and should combine the two and here is how: Serious track training for sprinters begins in early February (even late January) and increases through March, April, May and ends in June. Cross Country and early track foundational development is September through early December.
       When I was the assistant track coach and the University of Southern California in the middle 90’s with Head Coach Jim Bush, Coach Bush would sometimes have me take his sprinters, hurdlers and quarter milers with my Cross Country team for hill training and distance running at a park located above La Cienega and Rodeo Road in Baldwin Hills. Later on, the football defensive and offensive backs, ends and wide receivers would make the trip for the same purpose to get ready for spring practice. This was usually done two days per week until the middle of January then one day per week through the middle of March.
       The value for the more gifted fast twitch fiber athletes was to create a good foundation of strength and endurance for more difficult speed training and racing in the spring. The results proved competitors were more consistent in their performances and we had fewer track season injuries.
       Where coaching has to be careful for sprinters during track season is to back down from distance training. Additional distance running in late spring training will slow the timing of the sprint athlete. I still like sprinters, hurdlers and 400 meter athletes to incorporate a distance warm-up during the season several days per week (or at least one) to maintain the foundation the athlete developed over the off season. Below is an example of a track season warm up for football and track speed athletes during the week:

  • ¬? Mile Slow Jog
  • 20 Minutes of Stretching
  • ¬? Mile Slow Jog
  • 100 Meters x 2 at ¬º Speed (recovery: use side lines of football field ‚Äì behind goal post walk for recovery)
  • 100 Meters x 2 at ¬º into ¬? Speed (same recovery)
  • 100 Meters x 2 at ¬? Speed (same recovery)
  • 100 Meters x 2 at ¬æ Float (same recovery)
  • 180-Meter Build-up (last 60 meters 7/8th speed)

       At U.S.C. quarter-milers (all year) and wide receivers (off season) would do this at least twice per week. Good luck Andrew, hope this answers your question. (top)

I am mid-way through my training for the Boston Marathon and my long runsare a real struggle. I’ve never had this problem before. Am I burnt out?
Your problem is not an unusual one, especially in the cold of Chicago. Take a couple of days off and regroup. Then forget about running miles. Run time distance like a 45-minute run, 1-hour, 90-minutes, etc. Slow down and run a very comfortable pace, just a jog. Do not think about the miles.

Are you resting, eating and hydrating properly?
Here is an example week:

  • Saturday ¬ª Long Run Day ¬ª 10 miles
  • Sunday ¬ª Slow recovery run ¬ª 45 minutes
  • Monday ¬ª OFF
  • Tuesday ¬ª 60-minute run
  • Wednesday ¬ª 45-60 minute run
  • Thursday ¬ª 60-minute run
  • Friday ¬ª OFF

Keep it very slow. As time goes by spirit will return and conditioning will improve. Then you will find your pace stronger and still feel comfortable and relaxed. (top)