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

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

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

Answer: I would recommend entering a 1/2 marathon race if you can before your marathon this fall. That would give you some experience at racing at a long distance; so you can practice drinking water at the water stops, taking your energy gels, pacing yourself within the crowd of other runners, etc. I also think a goal for most fiirst time marathoners should be to finish the race, without any specific time goal. That being said, I think your 3 days of running and 2 days of cross training is OK. You might benefit from trying 4 days of running and 1 day of cross training for a few weeks, and see how your body holds up. When I was training for competitive marathons, I found that I ran my best marathons when I could run high mileage, but only to the point that I wasn't breaking down and overdoing it. I hope this helps, and I wish you success this fall.
Mary

Question: My last long run (20 miles) in marathon training can be done in a race; should I try to run it at my planned marathon pace (8:00/mile), or should I run it more slowly? I don't want to use up energy needed for the marathon, but I also want to get my body used to running marathon pace.

Answer: My thoughts are that you should not run the entire 20 mile training run at race pace. I think you should wait until the marathon race to do that distance at goal race pace. However, I am a firm believer in incorporating some race-pace training in your long run. Often times, I would run a 1/2 marathon at race pace with 2 or 3 miles easy warm up and 2-3 miles easy cool down afterwards. Perhaps you can do this in your 20 miler: run the first 3 miles easy, followed by 14 miles at race pace, finishing with 3 miles easy. This will give you practice at running long at race pace, but not tire you out for your goal marathon.
Have a great marathon & I hope you achieve your goal!

I am training for my first marathon, but have trouble with frequent side aches. I have given up eating/drinking (other than a little water) before my runs, but still have issues. Any suggestions on what else I can do? If I get a side ache, they are frequently so bad that I must stop running altogether, which is very frustrating. Thank you! Greta

Answer: I did some research, and here is what I found. Personally, I have rarely suffered from side stitches. The only time I can remember is when I would push myself on my hill run and was really breathing hard.
The side stitch is especially common among beginners who are still adapting to the demands of running and may have weak abdominals. But even elite runners get stitches.

What causes stitches is a spasm of the diaphragm, the muscle that controls your breathing. When you’re running too fast or too hard, the diaphragm is deprived of oxygen which results in the spasm. Or another cause is when you breathe exceptionally hard, it forces the diaphragm downward and the ligaments that connect the diaphragm are stretched. Result: Pain.

Whatever the exact cause, if your breathing too hard while running, the diaphragm can often bark back with a stabbing pain. Sometimes in a race you’ll be pushing hard to catch another runner and the straining can cause a stitch. This can also frequently occur when racing downhill because the jarring motion tightens the abdominal muscles. Or, if you are running too soon after eating, your heavy stomach may literally be tugging at the ligaments connected to the diaphragm. Sometimes drinking very cold water during a race has been known to cause stitches.

If you’re hit with a stitch, the best remedy is slow down or stop. Don’t panic, concentrate on getting your breathing under control by belly breathing. That is, force your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths when you inhale and exhale forcibly. Usually this works within a minute or so, but if the pain is just too much to endure and you’re forced to stop, bend over and raise your knee on the side of the stitch while pressing your fingers deep into the painful area and tightening your stomach muscles. Or just walk while belly breathing.

Try and practice belly breathing on shorter training runs so you’ll be prepared for the next stitch. Also, try doing abdominal work after every run. Do bent-knee sit-ups to strengthen the abdominal muscles. Or crunches. Also, make sure you don't eat too close to a run.

I hope this helps.

Answer: Boston is a wonderful marathon. I refer to it as W.G.M. (World's Greatest Marathon.) The excitement of all your fellow runners, plus the wonderful spectators along the course, coupled with the history of the race really make it a remarkable experience. That being said, it is very easy to get caught up in the excitement and start off too fast, especially since the first few miles are downhill. I would recommend running a fairly even paced race. Do not go out too fast. Instead, go out at your "goal" pace. You may want to pick up your pace a little bit after you reach the half-way point. That way you have a little margin for slowing down on the hills to come. The hills in Boston aren't that bad, it's just that they occur late in the race when your legs are already fatigued. That being said, most runners have to run those miles (between 16 and 21) somewhat slower than most of the other miles of the race. The last 4 miles are downhill into the finish. I hope this helps and that you enjoy the Boston Experience! Mary

Hello Marcia: I have found that I like to break in shoes by wearing the running shoes for a few hours each day (not running) for about a week before I wear them for running. Actually, my personal experience is that my legs usually feel LESS tired when I wear a new pair of running shoes. However, I can easily understand how a new pair of shoes can leave your legs feeling tired at first, especially if they are a stiffer, heavier shoe than your previous shoes.

Answer: Hello Charlie:

I am sory to hear about your achilles injury. You mention that you are less than a week away from a "long distance" race, but didn't mention the distance. I know it is all relative, but I would be cautious of entering a race with an injured achilles. I advise the standard RICE treatment for your injury:
R- Rest - Don't run on it until it is noticably better
I - Ice - Ice twice a day
C - Compression - perhaps you can wrap it with an ace bandage
E - Elevation - try to keep it elevated

I know it probably isn't much consolation, but keep in mind if you can not do this particular race, there should be plenty of other opportunities to race. I've noticed that there are an ever increasing number of races on the race calendar these days. Hopefully, though, you will be better for this week's race and can participate in it. I'll keep my fingers crossed for you. Mary

I'm new to running and a heavy sweater. I've done a half marathon and have a full scheduled in Feb. Normally, I do most of my running on the treadmill just given the amount that I sweat and just for my joints sake as well as it's easier for me.
But, my question is regarding clothing for the marathon. I sweat like crazy! Not a dry place on me after a long run. I ring out my clothes and copious amounts come out. But, I know it will be cold for this race and am wondering what kind of wear I should be getting for colder weather. I just don't know which of your products would be best for me. I live in Atlanta and the marathon is in Pensacola FL.

Thanks for your help, Adam

Answer: Adam, I would recommend a long sleeve CoolMax shirt. We at RaceReady offer a great shirt that is ideal for people that sweat a lot. It is our style #4000, and is our original long sleeve shirt which we have been making for 12 years now. It is more of an "open" mesh than most CoolMax that is currently available in the market these days. The drawback is that it DOES get pilled. However, it is very breathable and you can also regulate your temperature by easily rolling up the sleeves if you get too hot. I hope you have a great marathon! Mary

Answer: In the years when I was running marathons, I often did 2 or 3 marathons each year. My recovery from the marathon was basically a taper in reverse. I would gradually reduce my mileage the month BEFORE my marathon race, and then I would gradually increase my mileage the month AFTER my marathon race. I would also take it "easy" for awhile following my marathon, and not concentrate on any serious speed work. Usually by 6 weeks after the marathon I felt back to normal and was able to run my usual training weekly mileage. I hope this helps you. Mary

I'm training for my first marathon (6 weeks away) and I'm receiving competing recommendations on how many long runs (18-20 miles) I should complete. I have already finished one 18 and one 20 and according to my New York Road Runners training schedule, I need to compete 2 more, although many veteran marathoners tell me the opposite. Thoughts?
Thanks,
Jean

Answer: Hello Jean:

I would probably just do one additional long run in the range of 20 miles. Personally, I like to do my last long run 3 weeks before the marathon, and then really cut back on your mileage and rest for the race. Doing 3 long runs (of approximate 20 miles) during marathon training has worked for me. Doing too much more than that has sometimes left me feeling flat & worn out for the big marathon race. I would rather be under-trained than over-trained for a marathon. Developing strong mental focus skills has also proven helpful for me.

Wishing you success!
Mary

Question: Hi Mary: I'm following a marathon training schedule and I'm overdue for my 21 mile run. Two weeks ago I pulled a calf muscle. Laid off the running for a week, used the eliptical cross trainer instead, found the calf still failed me and rested another week with longer periods of no exercise. I have had two successful short runs on the treadmill this week(6 and 9 miles). TOday I tried my first road run (7 mile). Calf acted up at mile 3. I walked a little and was able to run through it and finished. Following the run the calf is tender and stiff. Now my question ... since I'm getting anxious about completing this next long run should I push it this weekend or hold off. The marathon is 7 weeks away. I've done distances up to 20 miles in the training. I've over trained during the week which I am sure contributed to the injury. I've worked hard though and I would like to feel strong and ready for the race. It is my first and I want it to be a good experience for me. All the literature I read says you should break for 4-8 weeks from running. I don't feel I have that kind of time to spare in training for this marathon. What would you advise?

Answer: Hi Marcia: I would recommend that you try to get another 20 mile (or close to that distance) run in before your marathon, which is less than 7 weeks away. However, if you are experiencing pain when you are running, you would proabably be better off backing off and NOT running. Sometimes when you push yourself while injured, you make things worse and then it takes even longer to get better! It might be a good idea to let yourself heal and recover from the injury and perhaps do a different marathon a few months later. I don't know if this is possible for you, what with your commitments and travel plans, etc., but it is just a thought. If you have pain doing shorter runs, your first marathon will probably not be a good experience for you! You'll have to listen to your body and make the decision.

Thank You,
Susan

Answer: Susan, I am not a medical expert but I do think getting an early diagnosis is very important! I've never experienced the type of injury you describe, so I can not be much help, unfortunately. It is hard to know how to treat an injury unless you know what the injury is! I would recommend seeing a Sports Physician as soon as possble for a diagnosis. Also, I would recommend NOT doing any weight training until you get "the OK" from your doctor. I hope you are better soon!
Mary

Answer: Hi Lynn: It is very challenging to try to qualify for Boston! I wish you success. I would try to do one long run at close to your race pace and see how you do. Maybe run a few miles easy and then 13 miles at slightly slower than marathon goal pace. That might indicate how realistic qualifying will be. Another idea would be to enter a Half Marathon Race and see if you can run it at close to your Marathon Goal Pace. That would be a good indicator for you. Otherwise I would recommend doing most of your long runs at an easy pace. Make sure you get plenty of rest and taper before your marathon!

Cheers, Mary