RaceReady News

Question: What's the best way to handle knee problems? I've been running 4 miles a day, 6X a week, for at least 2 months and over the weekend, I experienced some pain in/around the kneecap area while running hills....so I move to the track and was fine for 2 days, but today the pain came back while running on the track...what do you advise? Thanks so much for your time. Thanks, Kathy

Answer: Hello Kathy:

There are several possible causes of your knee pain. These include:

-Running in shoes that aren't "right" for your running style.

-Running in shoes that have too much mileage in them.

-Running with poor running form.

-Biomechanical causes, which can usually be fixed by getting running orthotics.

-Weak muscles in quadricep muscles, which put pressure on your knees.

I suggest you go to a local technical running and have them evaluate your running form. Perhaps they can make a suggestion for you. If this doesn't help, you may want to see a Sports Specialist.

Meanwhile, remember RICE for injuries:
REST
ICE
COMPRESSION
ELEVATION

I hope this helps!
Mary

Posted by mary button at 5:32 PM | Permalink | Comments (0)

Question: Hi Mary--
How do you "carbo load" in the week leading up to a marathon?
I've heard of people taking Ensure for extra carbs in the week prior?

Angela

Answer: Hi Angela:

I keep it fairly simple. I make sure to eat slightly larger portions when I am carbo-loading the week before the marathon, especially the dinner two nights before the marathon race. Also, I try to eat at 60 - 70% of my calories as carbohydrates the week before the marathon. This is a higher proportion of carbohydrates than my usual non "carbo load" diet. And, it is very important to drink plenty of water and also electrolyte beverage the week before the marathon. I hope this helps!

Cheers,
Mary

Posted by mary button at 3:08 PM | Permalink | Comments (0)

Question: Hi Mary, I just read your article in the Shippensburg University Magazine. I am a recent grad of Shippensburg myself. I found your article to be truly amazing. I have always liked running, in high school I was better than I am now. Now I only run on a treadmill, and I don't run more than 20 minutes at a time. Do you have any advice on how to improve my running? I even found a running club near me, but I want to get some experience before I start running with them. I know I can do it, I just need the proper advice. I just started a full time job and have been thinking of active things to do in my spare time, after reading your article I am convinced this is exactly what I need. I work out regularly so I am in good condition but I want to take this further and really become determined, and of course have fun. I look forward to hearing from you! Take care.
Mary Ellen

Answer: Mary Ellen:

Thanks for the question, fellow Shippensburg alumni! My advice for you would be to start running on your own gradually. If you can run on a dirt trail it will be easier on your body than running on pavement. Since you sound like you are already in decent shape, you can probably start out by walk / running 15 minutes or so every other day. Try to keep increasing the amount of time you are running vs walking until you can run 15 consecutive minutes. From that point, add 5 more minutes of running so you are running 20 minutes. Do that for a week or so, and then increase your mileage again to 25-30 minutes. When you are comfortable running for a half hour, you will probably feel confident enought to join a running club. Most running clubs welcome runners of all abilities.

I also suggest you pick a local 5K race to run within the next few months. I find having a goal helps making the training more fun & rewarding. Also, I recommend you develop a stretching routine and stretch your muscles after your running workouts.

I hope this helps and you enjoy many happy healthy running years. I certainly have.

Cheers,
Mary

Posted by mary button at 9:42 AM | Permalink | Comments (0)