Running Strong Ask the Coach Archives

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recurrent calf pain - mick

Hi, I have been running for more years than I care to remember (without any main injury issues), running anything from a 10k to a marathon over the years. Unfortunately in the last couple of years I seem to get hit with a pain in my right calf after approx a mile. I have laid off running for several lenghts of time when this occurs (from weeks to months). When I start back running things seem to start well but after a few weeks, months of running I get hit with the same pain in my calf. I am 63 years of age and really enjoy the sport so would like to try and get to the course of the problem so I can run pain free again. Kindest Regards Mick,

reply - coach janet

Hi Mick, without knowing a lot more about your method of transitioning back into running, and also your routine in terms of stretching and strength work it's hard to be sure but here are a few things you can invesigate to see if you can have an effect on your symptom pattern. 1. Are you stretching routinely?  Runners tend to get tight in their calves, hamstrings and quads as well as their hips.  A general routine of stretching these muscle groups daily is a good place to start. Stretch gently, but consistently.  2. Do you warm up a bit with some walking before you transition into your run?  If not then perhaps doing 5 or more minutes of brisk walking before you start running might help. 3. Are you running at the proper effort/pace for where your fitness is at this point or perhaps you're running at a pace that you used to run at but it might be too fast for your current fitness.  Do you take walk breaks?  If you're transitioning back into running after a time off - it helps to be generous with the walk breaks for a bit4. What's your nutrition and hydration like these days?  Do you take any medications that might tend to dehydrate you (some blood pressure meds tend to dehydrate you). If you're on various medications make sure to discuss with your doc about any things you need to do to maintain fluid/electrolyte balance.  5. Are you using running shoes that are a bit fatigued?  Perhaps they're new but are a different model than what worked in the past and that is contributing?  I am happy to help you try to work through this but I'd need to know a lot more about you.  Please feel free to reach out to me directly if you would like some assisance on a personal level.  (coach at runningstrong.com)  Hope this helps - Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach. 

runner's knee 18 days out from Marathon - angelina

I have been training for the Chicago marathon for 18 weeks and am about 18 days out. I ran my 20 mile run last week and have not been able to run more than a mile since because my knee has been in pain. My doctor said I have runners knee but I need to run this marathon. I am okay with going slower and not reaching my goal time, but what should I do to get better in these coming days?,

reply - coach janet

I'm never a fan of sending an athlete to a start line injured.  It just usually doesn't work out well.  Is this your first marathon?  If so - that makes it all the more important that you toe the line healthy.  Between now and race day your most important thing is to get the symptoms settled down. Your training is basically behind you at this point. You've got as much fitness as you're going to have. You may be able to do some deep water running in a swimming pool, you may even be able to maintain your cardio fitness with some biking.  What you don't want to do is force running or walking or other activities that bring symptoms on.  If your symptoms aren't resolved by the week before the race, you'd be smart to postpone your marathon.  Think about it - what's the BEST case scenario? The best you can hope for is that you'll have a sub-par performance but you'll come across the finish line no worse than you were at the start,.  That's not the most likely outcome.  The more likely outcome is that you toe the line injured,  and fight your way to the finish but your body is really beat up and you have to take a much longer training break afterward to recover.  The goal should be to have a fun event and want to do it again sometime... not to look back on it as a painful experience.  They'll make more marathons, you want to be healthy when you run it.  Please think this through and really look at the long term, big picture -- running injured is no fun. Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level1, RRCA-Certified coach

midfoot pain - manny

I am 69 yrs old and have just started running. I plan to do a half marathon in October 2025..(it's on my bucket list) My question is, that I do my runs early morning 5:45 am. I don't have time for a breakfast, what can eat as a quick energy snack as I'm getting ready to go out the door.,

reply - coach janet

Hi  Manny, I’m never a fan of just “pushing through” pain. That often leads to worse outcomes and longer training breaks because whatever was injured got beat up and injured worse. There are a few things to think about. 1.	When you run are you running at the proper training pace or are you pushing yourself to run fast, thinking that will make you faster.  Training is training… racing is racing.  Don’t race your training runs.  Speedwork should be included but only once your base is adequately built.  If you’re only running twice a week, it’s highly likely your distance base is not very big.  2.	Make sure you’re running in shoes that adequately support your feet and that aren’t overly fatigued.  3.	Address strength and flexibility deficits.  Often foot pain is related to weak hips and tight calves… that’s certainly the first place I’d look to make an intervention.  4.	If you increase frequency of calf stretches, your shoes are good, and your training pace is where it’s supposed to be – then I’d be suspicious of an overuse issue in the bones of your midfoot.  A simple x-ray likely wouldn’t pick up a stress fracture but any doc you go to will want to start with that before they get to the diagnostic imaging that might actually provide a diagnosis (CT scan, Ultrasound, or MRI).  At the very least, you’re wise to listen to the feedback from your body and not push through this.  Figure out what’s going on…determine the factors that are causing the symptom and address those. Then when your symptoms are resolved, start back into running and take a more consistent and conservative approach.  Best of luck –  Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach

running for acft - huntter

I just started running for the acft after breaking my leg and I found out I'm out of shape I ran .675 in around 7 mins is this considered an okay start and what should I do to build up my endurance,

reply - coach janet

Hi Huntter, it is unclear from your question if you've taken the Army Combat Fitness Test before and know of all the benchmarks you have to hit but I'm making an assumption that you're doing this for the first time?  Depending on which bone in your leg you broke, your rehab and time to resume full training and performance will vary.  You should focus first on ENDURANCE, not speed.  Build your stamina and tissue strength with a broad mix of strength training and easy effort running. This will help not only prepare your leg for the speedwork needed to achieve your age-based benchmark time but it will also help prepare you for the other tasks you have to do for that test.  When you're running consistently 15+ miles a week at easy effort with no pain you should be OK to start transitioning to some speedwork to try to get your 2 mile run time down to where it needs to be.  Listen to your body, take your time.  If you're already in the military, consult with your unit's fitness leader to find out additional things you need to work on.  Good luck!  Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach

Achilles issues - bryan

Hello, I am a 20 year old currently serving in the Army, I am having an ongoing issue where almost immediately upon trying to run anything close to a mile I can feel my Achilles start getting tight and eventually starts hurting, people often mention Achilles Tendonitus but I'm not sure it's that because it's not from "overuse" but from any use at all. I feel frustrated because I feel like I can't improve my cardio because my legs give out much faster then my lungs. I was a sprinter growing up and never had these issues untill I started running longer distance, I was wondering if you could point me in the right direction l, thank you!,

reply coach janet

Hi Bryan,  It might be a simple solution of just increasing the focus on calf flexibility?It's not uncommon for us to get a little tight  over time, and that can increase the loads on the Achilles tendon.  If you're not already being consistent with some stretching, then putting that on your agenda a couple of times a day might help.  Stretch calves, hamstrings, and quads -- but especially pay attention to calves.  Hold a comfortable stretch for ~15-30 seconds, repeat 3 times per leg, at least twice a day. Don't force it... finesse it.   Second item to consider is warm up.  Prior to running are you doing some walking and perhaps some easy effort jogging before you get to your target training pace?  Third thing to consider is the pace you're running... is it appropriate for your current fitness level? Clearly as a sprinter you've got some speed ability but perhaps as you transition to distance running it would be smart to dial back the effort to something that feels "comfortable and conversational" and gradually build your weekly distance base until it's well established and ONLY THEN would you venture into doing a bit of speedwork once a week or so.  Many who are transitioning into distance running find that they benefit from walk days in between the run days - this allows the tissue some recovery time while still providing a little training to the hips.  I'm happy to help with more details but I'd need to know a lot more about you in order to get into the specifics.  Hopefully this will point you in the right direction.   Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach. 

half marathon - eva

I'm a 14 year old female in 8th grade and i'm in track and xc and I really want to run my first ever half marathon. I'm running an avarage of 30miles a week and I think I would be in shape enough to do it but I don't want to injure myself and be out for the whole season after it. the half marathon is two weeks after track season is done so i would have to be training for the half marathon during track. I feel like running this half marathon will get me over my mental block of running and that I need this but I'm not gonna risk it if I'll get injured. can I run it? I would love any advice because I really want this.,

reply - coach janet

Eva, you're running some solid mileage and I think if you train smart and build your long run to be supportive of the half marathon distance you should do just fine.  Thirty miles a week is a great start! Keep your training paces nice and easy and gradually build your long run to a distance of 12-14 miles at a nice easy effort.  Complete two other moderate distance runs during the week - gradually building them to perhaps 6-7 miles each.  You can do 1-2 short/easy recovery runs to bring the weekly mileage up to perhaps 35 miles.  Don't overfocus on speedwork.  Instead, remind yourself that the goal for this first half marathon is to finish strong, feeling good, and be UNINJURED so you can enjoy your cross country season afterward!  Good luck, please let me know if I can be of assistance.  Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach.

bad stomach cramping - tia

Hello! I'm trying to get into running but every single time I run I start to get intense stomach cramps about 2km in, most of the time forcing me to stop as they are so intense. I'm at a loss as to what it could be, I have tried running fasted first thing in the morning, after lunch, after work.. everything and the cramps still kick in. Usually they are at the very bottom right of my abdomen (almost just above pubic bone) but today it was the very bottom left. For hours after I can press into my stomach to the exact point where it is sore and when I press it is still sore. Any help would be greatly appreciated!,

reply - coach janet

There could be many reasons for the cramping, and without knowing a lot more about your personal medical history it is hard to come up with a definitive answer.  Here are a few things to look into though:Are you running too fast for your current fitness level?  Perhaps a longer warm up - walking and then easing into your run might help?  Do you take walk breaks? Does that seem to help? Sometimes pelvic floor dysfunction can play into a sense of lower abdomen muscle cramping.  If you've had a pregnancy - it might be worth it to check in with a PT that specializes in pelvic floor issues. Are you running on hills?  If so perhaps dropping back to flatter terrain will help.  Do you have a history of a hernia?  Sometimes you can have a slight hernia and not know it until some form of stress like this brings out the symptoms.  I think it might be worthwhile to dig a little deeper into this but not in a public forum so feel free to reach out to me via email.   Sorry I couldn't be more definitive!  Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-Certified coach

return to running - robert

Completed my final week of marathon training and developed shin splints unfortunately. I had a long run of 18 miles 2 weeks ago then 15 the next week . During the week I noticed shin pain and stopped running. I had one final run of 20 miles but did not run it for fear of making them worse. The marathon is 3 weeks out and I would be in the taper phase now. I am woudering if I should wait another 3 days which would be a week or rest pick up the taper and try and run the marathon or maybe try again in November. Thanks,

reply - coach janet

The first concern I have is that this may be more than "just" an onset of tendinopathy.  "Shin splints" is kind of a catch all, non specific term to describe pain in your lower legs. What it doesn't tell us is how far along the spectrum of injury you are - it could be just a few microtears in the muscle-tendon attachment, or it could be further along and be an inflammation of the periosteum, or it could be a stress fracture. A stress fracture usually doesn't show up on x-ray in the early stages, so truly diagnosing this injury would likely require a diagnostic ultrasound, CT, or MRI.  If we step back from that and look at it another way -- consider the risk/reward of running your marathon with an injury or recently resolved injury if it actually resolves in the next couple of weeks.  The BEST case scenario you could hope for is that you manage to complete the race, but with a sub-par time.  The worst case scenario is that you either have to pull out of the race part way through or you just bludgeon your body to finish against all odds and you're now WAY more injured than when you started and you have a sub par finish time. As a coach I have few hard-and-fast rules for athletes I coach, but this is one:  It's never OK to race injured.  It's just not worth it. The corollary to that is: It is never OK to train or race with pain meds (Anti- inflammatory drugs included) in your system.   If you need those drugs to be able to train and race, you need to re-evaluate your training and figure out what's missing.   I think your best option is to take  a step back from this race, address the underlying CAUSES of your recent injury, and build up to another one later in the year.  Best of luck, don't hesitate to reach out if I can be of assistance. Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level1, RRCA certified coach

Marathon Heart rate drop - SAM

Hi I'm wondering if you could help answer a question about a recent marathon run in Newport, Wales. It was my second marathon and i followed the runners world sub 3.45 training plan. In my first marathon during the last 6 miles my heart rate dropped - from around 150 during the first 19 miles to 140 during the last 6. I've just completed my second marathon and the same thing has happened. HR of 155 for the first 20 miles and then dropped to an average of 138 for the last 6.4. It makes no sense to me as it felt like i was giving it absolutely everything during the last 6 and was shattered coming over the line. I didnt feel like i hit 'the wall' i just found it hard - my stride also shortened as well (same as previous marathon) which i didnt really notice. I read that it could be a fueling relating issue but i felt like i fueled well - taking on 6 or 7 isotonic gels (22g of carbs each). Any advice would be appreciated. Many Thanks Sam, Wolverhampton, England.,

Reply Coach Janet

Hi Sam, that is indeed a bit odd.  It's typical for cardiovascular drift to happen as temperature climbs or as fatigue sets in - but it drifts UP, not down.  If your pace per mile was the same as the earlier miles, I'd have anticipated it might have felt more difficult and the HR would reflect that percieved increase in difficulty.   Did your pace drop off in that last 10k? If you slowed, then that might explain the drop in HR.  Do you take any meds for blood pressure control? Some blood pressure medications have an effect on HR.  Did you take in any electrolytes in addition to that fuel?  Perhaps your sodium/potassium/calcium balance was disrupted? If your pace was steady, you don't take meds, and you supplemented electrolytes and fluid as well as fuel - then perhaps it's worth investigating this with your cardiologist.  It does seem odd that your HR would drop like that. Best regards, Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach.

sprints - dana

Hi! Is there any benefit to sprinting for 5 seconds, 10x? (Sprint 5 seconds, walk back to start and repeat). I really enjoy it (after my morning run), but curious if there's any benefit at all. Thank you!!!,.

reply - coach janet

Hi Dana, there are benefits to be had from just about any form of exercise!  A 5 second sprint is pretty short duration though - so you might consider taking it up in duration to something a tiny bit longer - perhaps working up to a 30 second sprint?  An "all out" sprint for5 seconds certainly stimulates the lesser used fast twitc fibers and this will help with building power and strength, but you might get more functional carryover from a slightly longer burst.  No big deal though - if you enjoy it, go for it!  Best regards, Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level1, RRCA

sore groin and hamstring area - eric

Got a question for ya, seems like the last month or so I have noticed that my groin/hamstring area has been really sore after running. I initially thought maybe its the cold and running during the cold time of the year isn’t getting my legs warm and was adding some additional stretching afterwards but its not helping much of at all. Looking for good tips or Im just gonna have to either rest or push thru, As a Marine who has been running since 1990 with a small break between 2007 and 2019 🤣🤣🤣, any soreness goes away after a month but this soreness doesn't seem to be getting better. Thanks in advance for any advice,

reply - coach Janet

Hi Eric, there are lots of possibilities but the first thing is to dig into any recent changes you might have made in training. If I understand you correctly - you've been running consistently (recently) since about 2019.  Has your weekly mileage increased recently? Have you added hill work or speedwork to the mix recently? Have there been changes in other aspects of your life (increased sitting? more yard work? other?). Are you running at an appropriate pace for your current fitness level? Ideally the majority of your miles should be done at a very conversational and relaxed effort. Do you have a history of lower back issues in the past?  It's not uncommon for lower back issues (especially SI joint) to present as discomfort in the groin. I really don't have enough information to provide much in the way of personal guidance but I'm happy to help with more personalized assistance - feel free to reach out to me via email if you're interested in more assistance. At the very least - check your pacing, ease up on hills and speedwork, and consider doing some spinal mobility and core stability exercises to address any hidden low back issues.  Best of luck to you - reach out if I can help.   Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach.  

stress fracture - eoin

About 6 or 7 weeks ago I got sharp pain on the outside of my ankle and after going to the hospital to figure out what it was the recommended i go to physio, as it might be a stress fracture, the physio confirmed it was and we started the healing process, after about 5 weeks the physio noticed that i have a fallen arch on the same leg, so the inside of my foot is almost flat and my ankle is falling inwards. My question would be, is it possible that this is what cause the stress fracture and what can i do to fix the fallen arch. Is there exercises, strenght training to make the arch stronger or would i need an insole made.,

reply coach janet

It is quite possible that the biomechanical alignment of your foot contributed to the stress fracture.  When your foot hits the ground it goes through a complex motion called pronation. This "unlocks" the arch and helps the foot to absorb shock and adapt to uneven terrain.  At around mid-stance your foot should start the process of reversing that motion and coming out of that pronated position so that the arch can "lock" again and provide a stable foundation for push off.  If your foot doesn't do that then you're pushing off a loose bag of bones rather than a nice stable platform.  This is less efficient, and also translates forces upstream to the lower leg, knee, hip, low back etc.  Pronation isn't a bad thing... it's a necessary thing but it has to occur to the right degree and at the right time.  If your unique skeletal alignment doesn't allow for that, use of a custom orthotic insert might help. Don't think this is a sign of failure... think of the orthotic like you'd think of  a pair of glasses. Glasses are a tool to compensate for deficiencies in your lenses ability to focus.  Orthotics are a tool to compensate for a bony alignment issue.  You can certainly do exercises to strengthen both intrinsic foot muscles and also work on hip strength, but that won't change your bony alignment.   Hope this helps clarify things a bit -  Best regards, Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach.

the mile - Robbie

I am a freshman. I ran cross country had a 5k PR of 18:24 so I'm pretty good. I recently started indoor track. I had the goal of going sub 5 in the mile or 2:10 in the 800. I haven't yet raced the 800 but in the mile I'm really struggling. I have raced a 5:12 which in my opinion for myself is not good. I am capable of going much faster. I have gone sub 5 in workouts but I can't seem to get it done when I race. My love for running is really starting to go down and I'm considering not doing spring. Are there any tips you can give me to help me to improve,

reply - coach Janet

Hi Robbie - an 18:24 5k is a solid performance and your 5:12 mile is quite a bit faster than would be predicted by that 18:24 fitness data point.  What that tells me is that perhaps your weekly mileage is lower than what would be ideal to build the physiological fitness to race at a sub-5 min mile pace. People who don't get their predicted race times in longer races often just don't have the endurance base to do it.  If we plug in your 5:12 mile time, it would predict a 5k in 17:18 -- you didn't achieve that, you were a full minute slower than that prediction. That makes me suspect the lower weekly mileage.  If I'm right about that - then working on building your endurance just a little would provide a bigger foundation of fitness to sustain the hard-effort training needed to achieve your desired 4% improvement in mile time.  I think it's doable - but it's not going to happen overnight.  Work on strength training for hips and legs, build your weekly mileage a little (remember you're not racing your training runs so pace appropriately), and put in a couple of key speedwork sessions a week with a mixture of short intervals and longer intervals.  Good luck, don't give up if you enjoy doing those shorter distances! Best regards - Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach.

long run - willem

What is the slowest speed I can go on my long run to benefit me?,

reply - coach janet

That's a pretty broad question.  What benefits are you targeting?  Is it strength? Weight maintenance? General fitness? A specific race distance or performance?  Basically every pace you run has a positive effect.  Running at easy effort (for most people 60-75% of heart rate reserve) usually means running at a comfortable conversational pace. One way to estimate this pace is to take a recent 5k performance and multiply your pace per mile by 1.4 and this would be a pace roughly 70% of what you were racing that 5k.  Go run that pace, see how it feels.  Is it conversational and easy? The speed will differ for every athlete so I can't just say that a specific pace per mile would be the slowest you could benefit from.  Running at easy effort paces is very beneficial in building the infrastructure to support faster paced efforts and it usually comes wih a bit less risk of running related injury so that's a win-win.  Bottom line - every pace is useful - even brisk walking! The way you arrange your training schedule with various distances and pace/efforts depends on what you're striving for.  It isn't one-size fits all.  Hope this helps. I'm happy to help with more detail if you're interested.  Check out the services page of this website and reach out via email.  Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach

should mild pain halt training - Sara

I am training for a half marathon and have developed a mild pain in my glutes that I also feel in my lower back on the same side. Do I need to cease training?,

reply - coach janet

Pain is your body's way of telling you that something is amiss. For that reason it's important to heed the warning.  I tell my athletes to not ignore "whispers" from their bodies... if they do, often the "whispers" will turn into a shout (worsening symptoms). With that said, sometimes simple adjustments to training rather than a complete cessation is all that's needed.  Address the underlying cause for the symptoms and back off a little while your body works the magic of healing.  Often glute and low back pain is brought on by issues distant from the symptom itself -- things like tight calves, tight hamstrings, weak lateral core muscles, or even postural habits like prolonged sitting or wearing elevated heel shoes can irritate the low back and the symptoms often radiate into the glutes.  Deal with those causative factors and make sure you're training at the right paces (most people push pace way harder than they need to).  Hopefully the symptoms will resolve quickly if you address them quickly!  Good luck on your half marathon - reach out to me if I can be of assistance.  Best regards - Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach.

training vs gentetics - anonymous

How to know when you have reached your peak and will stop improving as a runner? I have seen female runners run similar times in 8th -9th grade. Then some stay the same , some improve by 2 minutes per 5k and others get worse by 2 minutes. The sad part is the ones who are the most dedicated are the ones who get worse. It seems that this is the result of talent and not training. Can someone really reach their peak at 15? Some say this will pass but these girls have not improved in 4 years despite training and trying everything. It is very depressing. How much of running ability is talent and how much training or dedication?

reply - coach janet

That is a tough question! Make no mistake about it - how you pick your parents is important, but so is training, nutrition, mental preparation and physical maturation. How much of performance is the result of one aspect or another I don't think has been conclusively determined, but studies done on twins has estimated that 30-80% of performance is determined by genetics. (that's a pretty broad estimate).   Here's my thought - if a young runner isn't improving, step back and look at as many aspects as you can - their life stress (home life/school life/etc), their nutritional status (are they starving themselves trying to maintain a certain body weight?), and also their training (quality as well as quantity, pacing on different training runs, etc).  If the athlete is healthy and life stress isn't an issue - look at the possibility of changing the training patterns - include a bit more strength work or perhaps tweak the speedwork session.  Different stresses will result in different adaptations. Remember that performance improvements are incremental and often do not follow a linear pattern. Sorry I couldn't give you a conclusive answer to the nature vs. training question but I don't think there is one.  Best regards,  Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA Certified coach

9 YEAR OLD WITH A 17:15 5K? - DONALD

My grandson is nine. He will be ten at the end of December. He's average height for his age and says that he doesn't particularly care for running. The thing is that he just broke the school record for a 5k. He ran it in 17:15. I'm pretty sure that this is not common as my best time for the mile was 5:46. Am I just a proud pawpaw or should I try to encourage him.,

reply - coach janet

Make no mistake - that's an exceptionally STRONG performance for anyone and especially a young adolescent that says he really doesn't care for running.  He's clearly gifted and it is unforuntate he doesn't really like running because it's clear he's got some real ability. What does he enjoy?  Most young people go through phases where they are into something for a while and then the interest fades and they shift to the next "thing".  Perhaps is there a coach at his school that he likes? Maybe discuss with them the options for encouraging him without pushing him into something he's not really interested in. You have every right to be a proud pawpaw!  He ran a great performance!  I'd say just let him know how proud you are and tell him that the time he ran is outstanding.  Perhaps when he realizes that he would likely rank Nationally with that time he'll realize just how gifted he is.  Best of luck but even if he never takes up running competitively - you can still be a proud pawpaw!  Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach

RUNNING ACHES IN FOOT - KIM

I’m a paraThe longer I run the more I start to develop what feels like a pressure or lump at the front bottom of my foot. Is this due to weight distribution, or running shoes or something else? When I stop running and walk for a distance, it disappears and then comes back after another couple kilometersgraph. Drag me to add paragraph to your block, write your own text and edit me.

reply - coach Janet

I’m a parHi Kim, the way you describe your symptoms makes me think you may have something called metatarsalgia. That's a big word for pain the forefoot region where your metatarsal bones link up with your toes, right in the ball of the foot where the toes bend. Sometimes a runner will describe the symptoms as feeling like their sock is bunching up.  Other times the symptoms are more distinct and painful.  Either way, here's a couple of interventions to try to address the cause of the issue: 1.  Stretch your calf muscles several times a day.  Be gentle but consistent. It's more important to stretch often than it is to stretch hard.  2.  If your shoes are getting a bit old - go ahead and replace them.  If you've had good luck with the current make/model of shoe in the past, you can go back with the same one but if this is the first time you've run in this make/model of shoe you may want to experiment with something different.  3.  Make sure you are warming up well with some walking before you launch into your run, and respect the pace... majority of your running should be at easy/conversational paces. 4.  If you wear dress shoes to work - try to transition out of any shoe that has an elevated heel. That position really loads your forefoot and may be contributing.  Hope this helps - feel free to reach out to me directly if you have questions.  Best regards,  Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA Certified coachagraph. Drag me to add paragraph to your block, write your own text and edit me.

can't lift my legs 800 meters into a race - scarlett

Today, I was running a 2 mile road race on a fairly hilly course- there were two major hills, one at the end of a large loop and one at the start of a smaller loop. To complete the course we needed to run 1 large loop, then a small loop and then, finally, a large loop. As a result, we needed to run up quite large hills 3 times. I would say that I am not a cross country runner or a long distance runner (my preferred distances are 800m and 1500m on track), but I still compete during cross country season (normally races are around 4km) and I am usually in the top 5 runners in my national races- and I even won a bronze medal in this same race. This is why what happened today surprised me so much, as I am usually in the top pack and don't struggle until at least 3/4 into the race. Here's what happened: I'll give some context, it was incredibly cold, rainy and windy, and we had to wait on the start line for about 10 mins, so maybe that is partly the reason for the problem that I had, maybe I just was cold and my muscles seized up. The race started, at a faster pace than last year, but not sprinting, just a fast pace. I was just behind the leader's of the pack, in a good position that I liked. There was a bit of pushing and shoving for positions, but ultimately, I made it into about 5th. We then started our first descent, which would take us down to the first hill and then we would climb all the way back up to the level that we started at-so it was a long descent. However, I still felt fine on the downhill. Next, although, on the flat before the hill, I almost felt that my muscles tightened up or seized up. Therefore, when I started the uphill, I felt as if I couldn't lift my legs to run. Now, this was only the first 800m of the race, so this was not a normal end of the race feeling. I was struggling to run up the hill and watching people pass me by (people who I normally beat). My legs felt heavy and tired, but not something that I could push through, and it was hard to move them. After the hill, I ran for another 200m, but I was almost crying and I was practically at a jogging pace in a race. So, when I saw the next hill coming up, I decided that my legs just couldn't do it, and I pulled out of the race. This was my first time not finishing a race, so it was hard, I definitely felt annoyed at myself for giving up, disappointed that I didn't finish, but I also felt that it was the right thing to do, as I was struggling (but not the normal amount of struggling in a race). I was crying in the moment and upset, but I managed to walk off the pain whilst searching for my mum (I can't really remember if my legs were still sore after I stopped which makes me kind of worried about if I stopped too easily, as if the pain went away straight away, it can't have been that bad). Afterwards, I started to over analyse the race, and now I am wondering if I gave up too easily (was my mental attitude bad when my legs started to hurt and I fell back), or were my legs really that sore, was I ill, am I just not able to keep up with this faster pace, or is this a problem which is going to prevent me from running in the future? I still don't know the cause of it, and I am worried, as this sort of heavy leg feeling has happened to me before in track races nearer the end of the season, so is it a problem that is going to stick with me for life? Am I going to be terminally heavy-legged? And if so, what is the cause and what can I do to prevent this? Please help :),

reply - coach Janet

Don't despair Scarlett, everyone has "off" races where things just don't come together. Lots of things go into a successful race. Training (adequate base mileage, plenty of hill work, proper doses of speed work), nutrition, hydration, mental preparation, sleep,warmup, footwear, etc... each aspect contibutes to the results. I would not think you would be "terminally heavy-legged" after just one episode like this.   Perhaps standing around in the cold for 10 minutes before the gun went off didn't work well with you. Perhaps your fueling the night before or that morning wasn't ideal.  Think through the things you've done in prior races that were successful and then compare that to everything that went into this race. Then get back to training and address the missing pieces.  Talk to your coaches about your training and ask if there are things you need to change.  I suspect your next race will go much better.  Good luck and don't give up! Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach.

improving my 300 m sprint time - Andrew

Hi! My names Andrew I am 32 years old and I am currently trying to improve my 300 m sprint. I am at 52 seconds and I would like to be be lower maybe 45-48 seconds if possible. Is there any advice that you could provide? that could help me improve my sprint time. Any strength training exercises you would recommend? I'm training for a law enforcement position and after the sprint I Run 1.5 miles. I'm good on the run be the sprint before slows me down. I run sub 11 min 1.5 mile but after the sprint it's 11:50.,

reply coach janet

Speed is best built on a strong foundation -- that means build your endurance first with plenty of easy effort running. Add in some strength work 2-3 times a week in the form of compound movements like squats, lunges, and possibly some power lifting moves like deadlifts if you have someone to coach you in proper lifting form. Then when that foundation is built and your tissues are good and strong, add in the speedwork.  You can do shorter intervals at/near target pace and as you get consistent with holding the target for the shorter intervals without fading - you can gradually lengthen the interval distance.  Good luck and thanks for signing up for one of the least-thanked jobs...  Best regards, Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level1, RRCA certified coach

RUNNING 2.4 KM IN UNDER 8 MIN - AGOST

Hi, I am trying to run a 2.4km race as part of a fitness test in 50 days time. (The fitness test involves a 2.4km run then max pushups and max sit-ups after). I would like to hit under 8 minutes for the run. Currently I can run 2.4km in 9:09 minutes. I was wondering what the best most effective and efficient training plan would be to be able to reach the under 8 minute mark by the time the event roles around. To give an indication to where my running level is at....at the moment I am doing 75 hard (7days to go) so am in pretty good shape, and I just did a half marathon a week ago in (1:41:00). I can run about 7-8km at 5:30/km pace at a comfortable rate. However, I have never been a runner really and just did runs for general fitness with no real plan or anything. If anyone has any suggestions on a plan or program I could follow which doesn't take up every day of the week (cause I have exams coming up) that would be great. Or just tips on how to increase my speed for the 2.4km run in 50 days. For training I have a 10kg weighted vest available if that would be helpful in running too?? Many thanks in advance :),

reply - coach janet

The short answer is that you've set a really high goal here -- Think about it in terms of how much improvement you can achieve in such a very short time.  You're asking for a 12% improvement in your run time and you want it in less than 50 days?  Typically in a training cycle we're excited to see 4% improvement in race times.  Running in the weighted vest is certainly an option but not one I would recommend you do more than once a week.  Physiological changes in fitness happen at the cellular level and they take TIME.  If you push too hard thinking that you need to force fitness, you'll only get injured. There's no way to "hack" training to make fitness happen faster.  Be smart - build endurance first, then speed.  Speedwork once a week, hills or weighted work once a week, long run once a week --and the other days stick to easy/short runs for active recovery.  There's no magic sauce.  Do your speed work in short intervals at/near target pace.  Recovery intervals can be similar in duration.  Gradually work toward longer speed intervals as long as you can hold pace and not fade -- and then cut the recovery intervals down.  Good luck!  Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach

new job problems - Cruz

Hello there! My name is Cruz, I am a 24-year-old male from Austin, TX. I am in the middle of my marathon training, which will be the San Antonio Rock n' Roll Marathon in December. I just recently started working as an Amazon Delivery driver, where I've noticed an effect on my training. My long runs are around 14-15 miles at a 9:00-minute pace. However, after starting this job, I've realized that my training is affected as my legs are fatigued from running at work. I have reached a point where I am sometimes unable to finish the runs. Since I am running most of my day, five days a week, and putting in about 15,000 steps daily, how should I adjust my training program to this new job? According to research, I am "running" the equivalent of 5-6 miles per day. Should I count that into my training and run an extra 2-3 miles on a nine-miler practice day? Or what should I do? I appreciate the help and hope to hear from you soon! Thank you!,

reply - coach janet

Hi Cruz - it's hard to know if the pace you're running on your training runs is appropriate without knowing your current race paces.  A 9 min training pace would be appropriate for perhaps a 6 mile run for someone who could race a 5k at a 7:00 pace.  If that's you then you're training at the right effort and the issue is the additional miles you're logging at work.  In short - EVERY mile counts... whether you walk it or run it.  On the other hand if your 5k race time is something a good bit slower than say a 21:30, then perhaps the adjustment that's needed is to relax the training pace to something more appropriate.  Keep in mimd that that pace should slow for runs that are longer -- that same athlete doing a 9 min pace for a 6 mile run might slow to a 10 min pace for a 20 miler.  You might experiment a bit with a conscious easing of your training pace to see if you can complete your scheduled distance -- and if that's still unsustainable you might want to adjust distances a bit.  Bottom line - you can't bludgeon your body into fitness -- you have to finesse your way there.  Listen to your body - if it's telling you that it's fatigued, you may have to adjust your goals or your target race until you've adapted to your new job demands.   am happy to help with some more specific training guidance but I'd need to know a lot more about you -- reach out by email if you like -- coach at running strong dot com.  Best regards, Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach.

weeks before marathon - Kylee

Hi! Just hoping for some advice on how to go about these last 3 weeks before my marathon race with a developed injury. About a week ago I developed Costochondritis, it was manageable until about a day ago. The schedule I was following has me running a 20 mile long run this weekend and then tapering for 2 weeks until my actual race. I skipped one 5 mile run already to try to give myself time to heal. Would it be completely detrimental to skip this last really long run? I have done 16 and 18 miles and prior to this. I don't want to miss any super important runs but I also don't want to injure myself further before my race. Any advice is appreciated. Thank you!,

reply Coach Janet

Hi Kylee - is this a first marathon for you? A typical marathon training program has you top out at 20 miles for your longest run but I've had athletes complete one with a peak long run of 18 - though it's defiitely better to get to 20.  The thing that concerns me is the costochondritis.  That's something that typically takes several weeks to resolve and I wouldn't want you to try to run the marathon injured. It's just not worth it in my opinion... the best you can hope for is a sub-par performance and coming across the finish line no worse off than you were at the start.  What's more likely is you have a sub-par performance and finish more injured than you were at the start. Think about it - the area of pain ( the rib-breast bone junction) is going to be getting lots of stress as you run and take deep breaths.  Is there a chance you'd consider doing a marathon a few weeks further out?  You would be able to recover from this, and build up a little better.  It's worth considering in my opinion.  If you're committed to THIS marathon, skip the 20 miler and just start your taper phase.  You can't force this.    Best of luck and hope you get well soon!   Coach Janet Hamilton, MA, RCEP, CSCS, USATF level 1, RRCA certified coach. 

warm up - sheila

I am 72 years old and just getting back to running consistently after years of injuries. I do a dynamic warm up and then walk briskly before I start running. But no matter what I do it takes a good 10 minutes before my breathing regulates, and another 10 minutes until I am running at a good pace. What can I do to improve this?, 

reply - coach Janet

Hi Sheila - first off, congratulations on finding your way back to running after battling injuries. You're wise to start with a nice warm up and walking before you run and that's true no matter what your age is.  Your body really benefits from that approach. When you say it takes time before you are "running at a good pace" it suggests to me that you might be pushing pace a little? Remember, almost all of your training is done at easy aerobic (conversational) paces and only when you're tuning up for a race do you wander into faster pace training on some runs (but the majority of them even then are done at conversational easy effort).  If you know your breathing pattern (2 in 2 out? 2 in 3 out?) you could try doing that pattern as you're ramping up from the brisk walk to a run pace. Then as you start in on running, focus on holding the correct effort -- keep it conversational and relaxed. If by "good pace" you mean faster pace - evaluate your current fitness and make sure you're targeting a pace that is correct for where you are NOW, not where you were before. One way to do this is take a current 5k pace and multiply it by 1.25 - that should net you a pace that is nice and aerobic.  As you regain fitness with continued training you can re-evaluate your training paces each time you do a time trial or race and achieve a faster race time.  Good luck! Let me know if I can be of personal assistance!  Best regards - Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach. 

running heart rate - didi

Hi, I'm 35 and not new to running. I have been swimming and cycling most of my life and took on running in the past 5 years. Unlike the other sports my heart while running seems to drift and after 3k give it take reaches 170+ BPM and it feels pounding in neck. I do vary my training and include both long easy runs of ~10k at 5:30-6:00 min/km along with intervals at~4:00 min/km yet my HR seems to be persistent and not to down over time. I do an ergometric test one a year Any suggestions? Might this be a warning for a heart condition? Thanks,

reply coach Janet

Hi Didi.  While running, cycling, and swimming can all be described as being "aerobic" exercise, they're very different in terms of the demands they place on your cardiorespiratory system.  Think about the biomechanics of the activities... in swimming you're essentially lying down (face up or face down) and relatively weight less.  In cycling you're seated and using your lower body muscles in a concentric only fashion to propel yourself.  In running you are upright, full weight bearing, and the muscle action is both eccentric (absorbing the shock of impact) and concentric (propelling youforward).  For most people, running ellicits the highest heart rate for any given level of exertion.  In other words if you "feel" you're working at the same intensity on the bike and in running, your HR is likely to be higher when running.  Now, whether your paces described above are appropriate or not - it's hard to know without having a current race data point to project from.   If I do a backwards projection though - if you're running at a truly "easy training pace" of 5:30-6:00 per km - that would be an appropriate training pace for someone who could finish a 5k in 13:30 to 14:45... does that coincide with your recent 5k race time?  If so - you're running the correct training pace. If NOT then you're likely running your training runs at too fast a pcea for your current fitness level and that's the reason your HR is higher than you think it should be.  Pace errors are extremely common... most runners, left to their own devices, run way too fast on their training runs and miss out on some really important physiological training benefits of running at the right (easy) pace.  Good luck - hope this helps.  If you'd like more personal guidance feel free to reach out.  I have room on the roster to take on a new athlete right now!  Coach Janet Hamilton,MA, RCEP,CSCS, USATF-level one, RRCA certified

TRAINING FOR FIRST HALF MARATHON - SHAUN

Hi, I currently run 6-8km 2-3 times a week at an average pace for me. I run with a couple friends and we speak throughout the run. We are running at a pace of around 6:30/km and can hold a conversation. We have previously run 5km race in around 26:00 and 10km in around 55:00. We have registered for a Half Marathon on 3 November and need to prepare for it. The furthest we have run is 10Km. We still want running to be fun and not pressured to train and stuff like that. My question is, if we do a 3 days a week running training consisting of: 1. long run - at slow easy pace approx 7:00-7:30 increasing mileage 2. easy recovery run - 6-8km easy pace 3. 6-8km race pace(6:00-6:30) Will these 3 runs a week be enough to prepare us for a half marathon and help minimize injury? or to we have to have hill repeats, intervals, tempos etc? thanks a lot Shaun

reply - coach Janet

Hi Shaun, congratulations on making the leap from 10k to half marathon!  Make no mistake about it, when you're reaching for a new race distance, the MOST important aspect of the training plan is to stay healthy and build endurance.  That means doing most (if not all) your runs at a nice easy aerobic effort - most people at the proper effort level can carry on a conversation with a running partner throughout the training distance.  According to your 26:00 5k - your easy effort pace should be in the 6:45-7:30 per Km range so it sounds like you're training at the right effort level.  If you can do one long run, two medium runs and 1 short/easy recovery run per week you'll be better able to get your mileage up. Ideally you'd like to get up to 40-56 km per week at the peak of your training, then give yourself a couple of weeks taper before your target event day.  Hills and speedwork are NOT the key element in a first attempt at a new race distance.  The key is to get your endurance up and stay injury free throughout the training cycle.  If you get your distance up, and you're healthy - you can introduce some hills, but consider the course profile of your race when you decide what type of hills to include.  Good luck!  Have fun, don't fret about the speedwork so much, just stay healthy, train at easy effort and build your foundation first.    Coach Janet Hamilton, MA,RCEP, CSCS, USATF-level one, RRCA-certified coach

hamstrings - vincent

During a short run how can I avoid hamstring pain ?! warm ups / cool downs seem fine !

Reply - coach janet

Without knowing a lot more about you it's hard to say exactly what's going on.  Here are a few things to investigate: - Are you training at the correct pace for your current fitness level? You should feel "conversational" on most runs.  Many athletes focus too much on pushing pace, thinking that's the way to get stronger. - Are you wearing footwear that compliments and supports your unique biomechanical needs?- Are you training on the right terrain?  Too many hills can be a bit of a challenge for hamstrings. - Are you covering your bases in terms of flexibility and hip strength exercises?  Hopefully this helps - I am happy to help with more personalized guidance if you'd like.  Just check out the Services  page of this website and reach out.  Best regards - Coach Janet Hamilton, MA, RCEP,CSCS, USATF-level one, RRCA certified running coach. 

first marathon - ciara

I am on the verge of signing up for a marathon that is 5 months away. This would be my first marathon. However I'm an active person and have done 10Ks, 5Ks, and have a half marathon planned 3 months from now. I have a fun 16 mile mountain bike race the weekend before the marathon is planned. This is something I planned to do for fun and not nessecarily train for. Is this something you would reccommend or would you tell me to find another marathon?,

reply - coach Janet

Hi Ciara - depending on your recent mileage base, 20 weeks to train up for a first marathon might be adequate, but keep in mind that when it comes to marathon training - time is your friend.  With a little more planning, you could have some wiggle room in the schedule to allow for training interruptions due to life stuff, illness, events along the way, etc.  So now to answer your key question - should you do a 16 mile mountain bike race the weekend before? In my experience, especially for first time marathoners, there's no substitute for a good taper phase and toeing the line with well trained, but also well rested legs.  I'm thinking the mountain bike race the weekend before is not in your best interest.  Even if you do it for "fun" - it's still going to deplete your reserves a bit.   I find that it helps to consider a longer training cycle - perhaps 26 weeks - and to make sure you start that training cycle from a position of strength (current weekly mileage of about 24 miles a week or more, with long-runs in the recent weeks of ~8 miles or so.  Good luck - if I can be of further assistance don't hesitate to reach out.  Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach

Tempo pace - AC

Hey Coach. I'm a 54y/o male that recently started back running after a 15 year hiatus. I ran a 26:45 5K last year. This year with 10 weeks of base running (25-30 minutes a day, 3 days a week, 11:05 pace) I ran a 20:12 5K. I tried adding tempo runs to my training by simply adding 30-40 seconds/mile to my new race pace (6:30/mile). However, when I tried to run this pace (7:05/mile) it felt very hard (9/10,) I struggled to go 20 minutes and my HR was at 175+ (my max is 182 tested). So, I then tried to set my tempo pace to the appropriate HR 154-164bpm (80-84% max). However, this equates to a 7:40/mile pace? The 2 suggested tempo paces are vastly different. Whats going on? Which one should I use, if either? Please help. -AC,

reply - coach janet

Hi AC - part of the challenge to your situation is that your fitness base appears to be pretty narrow.  If I understand you correctly - you were logging about 9-10 miles a week total,  doing your easy pace runs at an 11 min pace? This is certainly fine - and appropriate for such a low mileage base but might be a bit slow for the recent fitness data point of a 20:12 5k finish.  Easy pace for that fitness level might be closer to a 9:20 pace. The other part of the challenge is understanding the definition of a "tempo" run.  In my experience teaching coaching certification classes, you can ask a room full of "experienced" coaches what a Tempo run is and you'll get a wide variety of answers -- so, thinking about how you "set your tempo" pace by HR -- did you use the Karvonen formula to account for your resting HR?  If not - that could have introduced some more error into the estimation process. 

walking during marathon training - kylee

I recently signed up for a Marathon that is 20 weeks away. I started my actual 20 week training yesterday. However at work I have a walking pad I walk on so I'm not just sitting all day. I usually walk until I hit 10 miles and then stop. I was curious if you think it is ok for me continue going 10 miles a day or if I should cut back my mileage as my weekly running mileage increases. Thanks for the advice!,

reply coach janet

Hi Kylee - I'm going on the assumption that this is your first marathon?  If that's indeed the case then you have to respect the demands that will be steadily increasing over the next 17 weeks (you should have a taper period prior to the event).  It might be OK to continue with your normal walking pad routine initially, but as the mileage increases you might well want to ramp that back so you don't beat your body up. Every person is different, and it may depend on your previous training history and any injuries you've battled in the past. The best guidance I can give with the information you've provided is to listen to your body!  Remember that in training, your runs will be at a pace that is "easy" - not at marathon target pace.  Your distance will vary from day to day through the week.  Some days will be longer, others shorter.  Some may include hills while others are flat.  This variation in training load provides both overload (to stimulate your body to grow and adapt to the stress) as well as recovery days (shorter/ easier or rest days to give your body the time to accomplish that adaptation!).   If you don't provide recovery days in the midst of all that overload you just run yourself right into an injury.  It's a balancing act!   Don't forget, the most important aspect of any training plan is to stay healthy so you can train consistently.  Good luck!  Let me know if you'd like more personalized guidance with this.  Best regards - Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-Certified Coach

Heart rate question - pam

Hi - I'm a 59 year old woman, in relatively good shape. I'm a slow runner, but I'm OK w/ that. I wear a Garmin Forerunner. In my so-called Zone 2 runs I am in the Zone 4/Threshold range the majority of the time, although I think I'm at about a 3 RPE. When I did a Cooper's Run a couple weeks ago I came in at the Aerobic range for almost all of the 12 minutes (even though I was running hard, for me, and my V02Max was 30). I think attempting to run slow tightens up my stride and makes me work harder. Why am I experiencing an inverse of what I would expect? Thanks!

Reply  coach janet

Hi Pam - there could be a couple of things to check into.  First of all, did your calculation of training heart rate zones include an accounting for your resting heart rate?  The "Karvonen formula" for estimating training heart rate takes into account your maximum heart rate as well as your resting heart rate. The challenge of course is that most people don't know what their true maximum HR is - and the age-predicted formulas that are often used in place of a max HR test are not accurate for everyone and they have a known standard deviation of +/- 10-12 beats per minute. Think about that for a second.  YOUR maximum HR could be 12 beats slower or faster than what the formula predicts and you'd still fall in the range. If your calculation of HR was done using an age-predicted formula, and also didn't take into account your resting HR - then your numbers could be really "off" from what's actually true for YOU.  Here's a thought - combine several methods of monitoring your effort:  monitor HR if you like, but also tune in to how hard you feel you're working (your RPE) and correlate that with a pace that's relative to your race pace.  (training pace and race pace are not the same).   Take a recent 5k race pace and multiply it by 1.25  to 1.28 to get an estimate of what an easy-aerobic effort should be.  None of this is a perfect science but it should help you zero in on the proper training pace/effort.   Finally - when you run your easy training pace, keep your stride "collected" and avoid the temptation to take long slow strides.  Hope this is food for thought! Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach

MARATHON TRAINING SETBACKS - CURIS

Hey! I am currently training for a marathon (2 weeks away on Sunday). I managed to get 360km of running in before I injured myself 3 weeks ago. This week, I have been able to continue exercising and have taken to the indoor bike and have been getting regular sessions in doing endurance cycling, interval/hills and threshold training (5 times a week). I was planning on carrying out a taper of 2 weeks but havent got any training in for 3 weeks before I took to the bikes. How would you advise I continue from here? Would it be acceptable to carry out two 'peak' weeks of training on the bikes instead of tapering (especially as cycling is considered low impact exercise) and go out to run for 2 easy paced longish runs (7-15k) to keep active and build up my cardio level. Whilst using yoga and weight training to train the leg muscles involved in running that cycling does not hit. Many thanks! Curtis,

reply - coach janet

Hi Curtis. Bummer that you've sustained an injury on the way to your marathon.  360 km... I would assume that's over the past 4 weeks prior to your injury and not representative of the total distance you've done in this training cycle?  If you were doing on average of 70+ km per week in training then you might be OK with the recent training interruption but it isn't ideal.  Although other modes of training will help sustain your cardio-respiratory fitness, NOTHING maintains the specific leg strength you need to run.  Biking is a totally different biomechanical activity, it's non-impact, so the bone loading stimulus is not the same, nor is the muscle activity involved.  Same with yoga and weight training... they bear absolutely no resemblance to running.  AT this point, you're out of time and out of options. Over the remaining 2 weeks, you could do moderate amounts of running, in order to get back as much running specific fitness as possible. Probably your best option is to give some serious thought as to whether this marathon is appropriate at this point in time.  Perhaps it's better to delay to allow your body to heal, and then do a proper training cycle to prepare for the next one.  Getting your weekly distance to 70+ km per week in training would be a good start.  Best of luck to you.  Hopefully this injury won't sideline you too much longer.  Best regards - Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach

ZONE 2 FOR 70 YEAR OLD 100/200M SPRINTER - DYLAN

I’ve got a 70 yr old friend who sprints in masters around the country in state tourneys and also nationals. He runs the 100 and 200 - he slows noticeably the last 30 and 75 yards respectively. Runs about a 13.5 and 29 second for them. My question is would some zone 2 training, ruck walks, anything be of benefit to finish stronger without hurting his speed? He’s quick. Thanks! 

reply - coach janet

Hi Dylan - it certainly makes sense to do some lower intensity stuff to build overall stamina.  Even sprinters benefit from a base mileage.  It might be worth it to do a phase of training over 6-10 weeks where you include some easy effort running as well as the sprint specific work he's been doing and evaluate the response.  Just remember that physiological adaptation does take time - so you can't expect a change with just a short term intervention... give it several weeks.  As you introduce some of this training, make sure to monitor his total training load so you don't overload him and push him into an injury.  Perhaps if he's training 3-5 days a week now, you could susbstitue half that current training with some easier intensity stuff that is a bit longer in duration than he's used to.  If you maintain some focus on the speedwork he's been doing, he likely won't lose speed - he'll stay sharp. Best regards and good luck!  Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach

heart rate training - paul

Hi, I do 3 or 4 X 11 km runs per week just to keep fit. I range from 5:15 to 5:30 km/hr. Is it worth me swapping to heart rate based training or as i don't intend to run any greater distances, should i just carry on as normal. Best Regards Paul,

reply - coach janet

Hi Paul - as you've already figured out, there are multiple ways to monitor your training efforts.  You can use HR, percieved exertion (how hard does this run feel?) or pace. Ideally these three things correlate -- when you're running a pace that you think is "easy" for you it should feel "easy" and your HR should reflect that by being a little lower.   If you have specific performance goals in mind (a race distance and time for example) then sometimes it makes sense to use multiple monitoring tools to fine tune your pace and your pace-awareness.  However, if you're justr training to stay fit - I'm in favor of keeping it simple!  Just enjoy your runs, keep your effort comfortable and don't overthink it.   Best regards - Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1 coach, RRCA-certified coach

CROSS TRAINING SHOES VS. RUNNING SHOES - ALEX

Hi, I do 3 or 4 X 11 km runs per week just to keep fit. I range from 5:15 to 5:30 km/hr. Is it worth me swapping to heart rate based training or as i don't intend to run any greater distances, should i just carry on as normal. Best Regards Paul,

Reply - Coach Janet

The simple answer here is do whatever works best for you. However it might be worth evaluating the characteristics of the shoes to see if there's certain things that work well in that shoe that you could somewhat duplicate in another shoe.  I wasn't able to find specific characteristics on that particular make/model - stack height, heel to toe drop, etc. so unfortunately I can't really guide.  Nike markets it on it's website as a running shoe (an everyday shoe) so perhaps you're over thinking this?  The only technical info I could find was a statement that the heel airbag is a whopping 32mm.  Perhaps it is just a matter of finding a shoe that has a similar profile? If your calves are tight, that's a common cause of shin and calf pain.  If they're tight, then transitioning to a lower heel height will be a challenge and should be done gradually.  Perhaps search for a shoe that has  a smilar stack height and heel drop? Many running shoes today are migrating toward "low drop" or "zero drop" which means the difference in height between the heel and forefoot is minimal.  I think the shoe you're used to has a relatively high stack height and appears to have a more "classic" drop of about 11 mm, meaning the forefoot is 11 mm lower than the heel.  This takes some of the strain off your possibly tight calves. Ultimately perhaps the solution is to improve calf flexibility so you can have a little more freedom in the shoes you select?  Best of luck -  Janet Hamilton, MA, RCEP, CSCS, USATF-level 1 coach, RRCA certified coach

BREAKING 4 HOURS AT BOSTON - MARK

My goal is to run Boston in under 4hrs. I have done it twice before and not achieved the goal. I'm minor injury/muscle imbalance prone and 43. Question is, how am I supposed to run sub 4 when my training plan long run pace is 30-90 seconds slower than marathon pace? I feel like I am training so slow I lost the speed. I usually run 5k under 20 minutes no problem but have never run a sub 4 marathon. Thanks!,

Reply - Coach Janet

Hi MarkThe most common reason in my experience that runners fail to achieve their time goal is that their weekly  mileage just isn't high enough to support the training needed to get the speed. There's a big difference between a 5k and a marathon as you already know.   Your sub-20 min 5k definitely predicts a sub- 4 hour marathon.  What weekly  mileage were you running in preparation for your previous marathons?  How many runs of 20 or more miles did you complete in the training cycle.  If you were less than about 45-50 miles a week in training at your peak then perhaps you were simply under trained going into the race.  Each pace in training has a physiological purpose.  Most of your training should be done at a conversational/aerobic effort to build the necessary infrastructure to support aerobic energy production over a long duration -- that means easy effort!  There should also be some runs during the week where you focus on hills to build strength, and a run each week that pushes your capacity a little in the form of some speedwork.  I'd be happy to help with this but I'd need to know a lot more about your previous training and injury history in order to plan appropriately.  Let me know if I can be of assistance!   Rest assured that your long-run training pace was not likely the cause of your sub-par performance... it was likely  more related to your general endurance and fitness level.  Build that... then fine tune the speed.  Best regards, Janet Hamilton, MA, RCEP, CSCS, USATF-level 1 coach, RRCA-certified coach

High Heart rate - Sandra

I seem to have difficulty keeping my heart rate low while running. I am a healthy 53yr old female but my heart rate is around 160bpm while running. I have slowed down considerably, from 6::15 per on to 6:45 per km and I think if I slow down any more my stride will break down. I am currently running 6 to 8 km 3 times per week. How shall I proceed from here?

Reply - Coach janet

Hi SandraI'd need a bit more information to really give you accurate guidance but here's some food for thought:How long have you been running?  If it's less than 6-9 months, you're still likely in the phase of building your fitness and until you build the infrastructure (blood vessels, heart size, blood volume, aerobic enzymes, etc) you are probably going to see a heart rate higher than you expect. What paces and terrain are you running?  If you are running at paces that are inappropriate for your current fitness (too fast) then that would explain your high HR. If you're running on hilly terrain, that adds a layer of challenge as well. When you started running did you go through a run/walk transition phase?  If not you may have skipped over some important opportunities to build fitness.  Generally I like to see athletes build their stamina and weekly distance first before focusing on building their speed.  Perhaps taking some walk breaks and working on stamina would be worth considering?I'd be happy to help with more  detailed specifics but I'd need to know a lot more about your unique characteristics and training/injury history.  If you're interested in that - reach out to me at coach@runningstrong.com  In the meanwhile, rest assured that by respecting the feedback from your body and training smart, you will build fitness and improve... it takes time though so be patient!Best regards, Janet Hamilton, MA, RCEP, CSCS, USATF-level 1 coach, RRCA-certified coach

starting to run again - Bryan

Last year (October 2021) I ran my first marathon; it was the Colfax in Denver. I ended up getting planter fasciitis in both feet, and then my daughter had some serious medical issues that held me back from running. Well, I'm ready to get back into it, but I'm not sure where to start. Any advice for a former runner looking to get back into the sport?

reply - coach janet

Hi Bryan,  First off, congrats on that first marathon!  Plantar fasciitis is not uncommon in runners and seems to be associated with tightness in some key muscle groups (calves especially) weakness in others (hips are key) and feet that are not adequately supported by the footwear you're using.  Make sure you've addressed any of those issues and as you start back into a program you might want to do a run/walk transition for several weeks to let your soft tissues (muscles, tendons, ligaments) have time to strengthen. Be conservative - start with walking first and get up to a 10 mile per week routine of walking symptom free, then transition into a 1-2 minute run/ 3-4 minute walk routine.  If that's well tolerated you can gradually adjust your run/walk ratio over several weeks and work your way back up to continuous running.  Don't rush it. The best way to get back to running healthy is to listen to your body and don't force things.  I'm happy to help with this if you'd like more personalized guidance along that return-to-running path.  I've written a short article on this that is mostly directed at beginners, so it may be a bit too conservative for you but it might give you some ideas. You can read it HERE Good luck!  Let me know if I can be of help. Best regards, Janet Hamilton, MA, RCEP, CSCS, USATF-level 1 coach, RRCA-certified coach

When to Peak for a Marathon - Jill

My marathon will be Sunday Feb 5th 2023. My dilemma is when to run my final long run with my work schedule. My last marathon I had 21 days from my last long run to the marathon and felt great. I currently work Jan 13-18 and they are 12 hour shifts in the er. Would it be best to run on the 11 or 12th before I start my stretch or wait till the 19-20th?,

reply - coach Janet

Hi Jill,  As you noted, most athletes do best with about a 3 week taper which would put your taper starting on the 16th with your peak long run on the weekend of the 14-15th.  Since that is out - you could push your long run to the 19/20th but do a very aggressive taper after that.  Many runners do something like this for their last 3 long runs : 20-22, 16, 10, then race the following weekend.  You might be able to get away with 20, 10, race... but that's pushing it a bit.  If you opt to put the peak long run 4 weeks out, you might do something like 20, 10 (this is the weeknd you're working so it may not be realistic to even target that much), 16, 10, race.   Never underestimate the value of well rested legs on race day -- I would be really cautious about putting the peak long run just two weeks out... it can work out fine but you'd need to be in a sharp taper from that weekend forward in my opinion.  Good luck!  Let me know if I can be of help. Best regards, Janet Hamilton, MA, RCEP, CSCS, USATF-level 1 coach, RRCA-certified coach

Slow Progress - Kelly

I am a 44 year old female, and I started running several times a week at the beginning of the pandemic, so about 2.5 years now. I have had very slow progress, and even now I can only run about 3.5 miles at most. I get out of breath easily, and have noticed my heart rate is almost always in "Zone 5", even when I run as slowly as seems possible for me (12 min/mile). I'd like to be able to go for longer runs, but my progress is frustratingly slow. On average, I run 2.5-3 miles 3 or 4 times a week. I am normal weight, fit for my age, eat well etc.,

Reply - Coach janet

Hi KellyFirst off, kudos to you for perseverance!  You've been running more than 2 years and its easy to get frustrated with what you feel is slow progress but you stuck with it!  There could be several things going on but let's get to the "Zone 5" issue first.  Depending on how you calculated your HR zone the numbers you're using may or may not be accurate. Did you factor in your resting HR when you did that calculation or did you rely simply on a chart you saw that was based solely on age?  Next - when you started running did you work through a phase of run/walk or did you try to just jump in with continuous running? Some people find that doing a very gradual build up using run/walk intervals is a little easier to do.   The pace you refer to as "slow", 12:00 pace, may or may not be the right pace for you. Other things to consider include the terrain you're running on, altitude, hills, etc.  Are you doing other forms of training on the days you're not running? Have you ever been a smoker? Have you had bloodwork done recently?  Are you menopausal?  In short there are lots of things that can go into your performance on any given day.  You've already proven your tenacity - we just need to figure out the missing pieces!I would be delighted to troubleshoot this with you but I need more info to be helpful.  Reach out to me via email and let's try to set up a time to talk.  Best regards, Janet Hamilton, MA, RCEP, CSCS, USATF-level 1 coach, RRCA-certified coach

Lost stamina - Donna

I am a 54 year old healthy but slowish runner who has run 2 marathons, and 25 half marathons. I continued to run throughout the pandemic, doing several virtual races and challenges. I did my last half marathon on May 1st in 2:40 and for some reason ever since I have lost my stamina to run my long runs of 8 miles. Every Sunday this summer I've headed out feeling nourished and rested but keep having to take many walk breaks. I feel fine, don't think it's a medical issue, but guess I could get blood work checked for anemia or thyroid? I tried new shoes. Every Sunday it's been the same. 8 miles used to be easy, I don't know what's going on. Thoughts? Thank you!,

Reply Coach Janet

Hi DonnaSorry to hear about the struggles with training.  A few things could be going on here - see if any of these ring true to you. First thought I had was the heat wave we've all been enduring.  Heat affects performance, there's no way around that.  Usually if you slow your pace / effort a bit, and stay well hydrated you can endure but some people are affected more than others.  If you're one of those that really gets hit in the heat - run at the coolest time of day, on a shady path if possible, and take plenty of fluid with you - walking for all fluid breaks.  The next thought I had was - I wonder what her weekly  mileage looks like now compared to when she felt running was easier (in May).  You're a very experienced athlete, but if your mileage eased up a bit after that May Half marathon - did you bring it back up gradually?  Are you back to the mileage you were before?  The mid-week miles provide the foundation and support for the long run on the weekend.  If for example, you previously were up around 25 miles a week when you were doing long runs of 8 and you're now only running, say, 15 miles a week... that can make a big difference in how hard that 8 miler feels.   Third thought - I wonder what paces she's running the long run at? As the long run gets longer, it's typical to ease the pace a bit slower so you don't overstress your body.  If you're trying to do it at the same pace you run mid-week on your shorter runs you may find that you feel less fatigued if you just take your foot off the gas a bit.  Finally - you're at an age where perhaps you're perimenopausal or perhaps you're in menopause? For some women this change of hormone status plays havoc with their training and stamina.  Honestly with your long successful history as a distance runner - I'm betting on the heat issue -- but check in on the other possibilities as well.  If you've not seen your GP in a few years for an annual check up it might not hurt to go in and have some bloodwork done.   Feel free to reach out to me again if I can be of service.  Best regards - Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach

RUNNING AT ALTITUDE – BEN

I'm looking to B.Q. with a sub-3 at Sandia Crest in Albuquerque in September as it promises a fast race with a 4500 foot decline. However, I live and train in Texas and am worried about the starting altitude of 10,000 feet. How much will this effect me and what should I do to counter the altitude? Training masks? Special regimen? Maybe don't attempt at all?

REPLY - COACH JANET

Good luck on the B.Q! Altitude has an effect on performance and it isn’t pretty. It typically takes about 3 weeks to fully physiologically adapt to about 5000’ and about an additional week per 1000’ after that so you’d be looking at about 8 weeks at altitude to get fully adapted. Your best bet if you choose to do this race would be to get there as shortly before the race starts as possible. Don’t be thinking that getting there a few days ahead will help – it probably won’t. Your body will be in the process of trying to adapt but you will actually be less able to perform than if you had run the race the moment you arrived. Though downhill running sounds like it will help – it too has some negatives. Namely that the muscles that control your descent will be fatigued and this can affect performance in the later stages of the race. You can somewhat overcome that negative by practicing a lot on hills and learning the fine art of downhill running. Selecting some net downhill courses for your long runs will also help some. The good news in all this is that you’ll be training in the summer heat in Texas – and research shows that heat acclimation tends to improve altitude performance. The issue at hand is blood volume. When you train in the heat, your body recognizes the need for more blood because of the two opposing demands (shunt blood to the surface for cooling, and the opposing demand of needing oxygen supply for working muscles). Your blood volume increases as a result and this increase comes in handy when you go to altitude because the lower atmospheric pressure up there means some of your fluid will shift from circulation to the interstitial tissues (you may have noticed that at altitude your fingers and feet tend to be puffy). About the only other way to optimize your performance at altitude (in the absence of moving up there for the last 3 months of training) would be to maximize your aerobic capacity in training.Good luck with whichever race you choose, but I’d encourage you to consider one that is not at altitude to optimize your chances for success. If you’d like help with this – I’d be happy to help out. Best regards - Janet Hamilton MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach

Improving an 800m performance - Julie

Not sure if this platform can answer this-it's about the 800 and I see most questions are about longer events. My daughter likes to run a fast 1st 400-last year it was about 1:10-1:11, this year should be about 1:08. But her 2nd lap is too slow. It should be no slower than 1:15 to give her 2:25 max, but last year it was usually closer to 1:20, giving her 2:30-2:33 average. Once she ran 2:29 but only once. This means lactate threshold conditioning/anaerobic ability that is lacking, correct? So what types of workouts are best to improve this?

Reply - coach Janet

The 800m run is challenging because it not only taxes the anaerobic energy systems but it also taxes the aerobic energy systems because of it's duration. Most 800m runners benefit from a strong endurance base so perhaps if your daughter has only focused on running 400-800m at a time she might consider ramping up her endurance work a little. A better aerobic system will be able to clear the lactate produced in the high intensity, shorter duration anaerobic dominated world of 400-800m. The fact that she is fading by >14% in the second lap sort of implies that as well. Also if she's not currently doing it, some emphasis on lower extremity strength training is worth considering as well. Stronger muscles are more resistant to fatigue. Have her coordinate with her track coach regarding how best to coordinate her workouts - which days should be set aside for strength work vs. longer endurance work vs. speedwork.  Most of the middle distance athletes I've worked with are routinely logging 25+ miles a week in training and have long-run capability of 6+ miles on their endurance day. They also incorporate a fair amount of surge pacing and intermittent sprinting into their longer runs. Hope this is food for thought. 

Running a marathon 2 weeks after a DNF - John  

I have completed 4 marathons (PR is 4 hours). I attempted my fifth yesterday and DNF. It was an unseasonably warm day, & I didn?t adjust my pace. I ran less than 20 miles. There is a local marathon in two week, & I would like to give it another try. I am 53, but my fitness is high. What interim training approach do you suggest. Thank you

reply - coach Janet

I think you'd be smart to treat the next couple of weeks the same way you would if you were two weeks out from your previous marathon. In other words if this week was a "near" 20 mile run at race pace -- I'd think about doing something more like a taper-length long run next week and avoid the temptation to hammer out another 20 miler. If your normal pre-marathon taper is typically  20, 16, 12, marathon - you'd probably just do 10-12 next week since the marathon is the following week.  I'm not a big fan of trying to cram races so close together.  It's hard to perform at your best without adequate taper and recovery in the mix.  Good luck though! Be smarter about your pace strategy in this next one and hopefully it will fall in place much better!  Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA certified coach

How long is recovery after a half marathon - Jenny  

How long can you take off after a half marathon and not lose fitness? I have low iron, and just ran a really poor half marathon. My plan was to rest a week and then start exercising again? Is a week too long to take off? 

reply - Coach Janet

Recovery after a hard race is an important part of the training process.  I usually recommend  reduced mileage rather than full rest.  Most people can do low intensity stuff like walking the next day to help promote blood flow, and within a few days they're able to resume short/easy runs. The typical prescription is about 2 weeks but it differs based on the athlete's mileage going into the race, as well as any upcoming events they're trying to target.  A week is certainly NOT too long and you won't lose substantial fitness by dropping intensity and duration back for a week.  Respect that recovery phase!  Hope this helps - Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA Certified coach

Trying to improve a 5k time - Kim  

I am a female junior in high school. My PR is 19:11 and was set during my sophomore year. I trained really hard all throughout the summer. Now that it is cc season again and the season is halfway over, i haven't even been able to get into the 19's yet. Both my parents and my coaches are disappointed in me. The pressure is making me over think it even more. And because of this my heart and passion for running just doesn't seem like it is there anymore. If I trained all summer, why would my times be slower? And what advice would you give me for this situation as a whole? 

Reply - coach janet

There could be dozens of things going on.  Did you have a growth spurt between last year and this year? Have you continued with a proper progression of intensity training as well as a solid level of base mileage? Are you fueling properly?  Are you getting enough sleep (8 hours a night minimum at your age). Are the courses you're running in CC this year comparable in terrain and elevation changes to what you ran last year?  I'm always troubled when a young athlete feels excessive pressure from their parents and coaches.  It is important that you do what makes YOU happy. At this point in your life you're still finding your passion and if pressure is taking the joy out of running then share that with those who are pressuring you! There's a difference between support from loved ones and coaches, and pressure from those same individuals. Let them know you need their support, not their disappointment and artificial pressures! Hold your head high and do not apologize for this.  You are worthy of their love and support and you deserve no less. As the artificial pressures ease, focus your mind on the task at hand: doing your workouts to the best of your ability, respecting the purpose of each workout and not trying to "beat the clock" every time out the door, doing your mental training during and between workouts, paying attention to proper fueling and hydration and sleep.... put all of the puzzle pieces into place that you can and do the training.  Find your joy again!  If you need to take a step back from competition to recover from overtraining, do that.  Mostly take care of YOU.  You are worth way more than a finish time in a 5k - treat yourself with love and respect and let your passion for running come back.  Training is part of success, but there's a lot more to it than just training.  You can do this...   Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA Certified Coach

Running after a Jones Fracture - RWS  

Hi, I was recently cleared to run after having surgery for a zone 3 Jones Fracture. It's been a little more than 3 months since surgery. My doctor told me I could start by running 1 mile at about a 16 minute pace. I've run the last four evenings 1.25 miles the first two nights at a 12 minute pace, then 1.5 miles the last two nights at a 10:45 minutes pace. I dont want to over do it and move too quickly, but there is a 5 mile race in a few days that I'd like to run/walk. I did do a 5 mile walk last week. Is it safe to proceed? I dont want to re-injure my foot. 

reply - coach Janet

I don’t think going into a 5 mile race just a few days after resuming running following surgery for a Jones Fracture is a great idea.  A Jones Fracture can be troublesome and sometimes they don’t heal well and have to be pinned (which is apparently the case with you?)… so why risk it?  You’re wise to simply accept the fact that you had a very significant injury, respect that, take a nice slow and sensible path back to running and then when you’re running some solid mileage with no issues, look a few weeks ahead and schedule a fun run then.  I would be concerned that in the “energy of the moment” that you’d push pace and overdo it if you try it this weekend. Just not worth the risk in my humble opinion.  Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA Certified Coach.  

Issues from a prior ankle sprain - Samantha  

I have a question concerning an old ankle injury. I sprained my ankle a few times during HS, and during the last couple weeks of my senior year XC season was the last time I sprained it. I took off a couple months to let it heal, and I couldn't get back to running more than 25 miles a week without it swelling up again. This sadly led me to not do XC in college. Now after 3 years, it continues to swell up. Sometimes during less than 10 miles a week. I love running, and my ankle is the only thing holding me back. The swelling is on the outer side, near the top of my foot.I have not seen a doctor because it isn't severe swelling or pain, and it goes away after a couple days of not running. I've tried some PT exercises I found online, and I try to incorporate leg strength training at least one day a week, I especially focus on single leg exercises. Maybe I'm not doing this enough? I'm a little worried that maybe I permanently damaged my ankle. Advice would be greatly appreciated! 

reply - coach janet

It’s hard to know for sure if there is “permanent” damage to your ankle just based on a set of symptoms. It would be necessary to evaluate in a hands-on environment – joint mobility, joint stability, and perhaps even use diagnostic imaging like x-rays to evaluate for things like bone spurring or “loose bodies”. Stability in the ankle (or any joint for that matter) is dependent upon ligament integrity, bony integrity, and muscular strength. Certainly doing exercises to improve both mobility and strength are a good thing to do – but you may also need to look into other things. For example you mention you sprained it “a few times” – which makes me wonder if perhaps there are issues with your biomechanics/form that play into this. It might be worthwhile to get this looked at so that you know what you’re dealing with and so you can start to deal with it more effectively. Perhaps starting with an assessment by a PT that specializes in foot/ankle biomechanics or maybe with a functional assessment by a running coach? Perhaps even discussing the symptom presentation with your physician to see if an orthopedic consult is needed? I’d be happy to help you out so feel free to reach out to me via email and we can certainly brainstorm this further. Best regards - Janet Hamilton MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach  

Pain on side of foot - Vicki  

I hope you can help me. I have a constant pain along the side of my foot and the bottom of the foot. So when pressure is applied it causes pain and makes walking and running especially quite difficult. Would you be able to advise what o have done and what I can do to treat it?I will look forward to hearing from you. Kind regards,Vicki 

Reply - coach janet

Generally when someone tells me they have pain that alters their gait pattern (you mention making walking and running quite difficult) it's important to respect that pain and take some time off.  Sometimes if it's just a minor injury a few days will do the trick. Sometimes if it's more significant (a stress fracture for example) then use of an immobilizer boot and several weeks off followed by a sensible and regimented return to running program is what's needed. Look back at your training log and see if you can identify anything that might have set this off (adding mileage too quickly, increasing speedwork too quickly, etc). Check your shoes - are they old or worn? If you have symptoms at rest, that's a bit of a concern so I'd recommend you see your orthopedist for some diagnostic imaging to rule out the more severe issues like stress fractures, and then you'll have a clearer vision of how quickly you can proceed. If you want help with this, reach out to me via email.  Best regards - Janet Hamilton MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach  