Dear Coach:
I had to change my shoes because the company changed its design
and the stitching in the newer version caused a lot of
irritation on the side of my foot. I bought a different brand
but when I run for any length of time, my feet get hot and feel
like the bottom of my foot is burning.
Christine
Dear Christine:
I strongly suggest that you go to a running shoe specialty
store where the employees are quite knowledgeable. These staffs
know that different shoes work for different runners, depending
upon the runner's size, gait, and foot type. I am sure that they
will be able to find the right kind of shoe for you. To find
such a store in the DC area, you need look no further than the
Washington Running Report where most of them advertise.
Be sure to bring in your old shoes so the staff can see the wear
pattern of the shoe. You might also bring in your running log if
you keep one.
Dear Coach:
I have been running off and on since high school and run an
occasional 10K. In December 1999, my weight jumped up to 240. In
the next two years, thanks to running, I dropped to 180 and ran
the Defenders 10 Miler in 89 minutes. I then dropped to 178 and
did the Columbia Triathlon in 3:28. About 18 months ago, I got a
new job working 70 hours a week. I just left that job and now
have time to start training again. What do you suggest?
Robert
Dear Robert:
You need to spend a fair amount of time building your aerobic
mileage base back to where it was a couple of years ago. It took
you 18 months to get out of shape so don't expect to get back
into shape overnight. You may even have to do occasional
run-walking until you get your legs and wind back to the point
where you can run nonstop. Try not to increase your weekly
mileage by more than ten percent per week and be sure to take
one or two days off each week.
Dear Coach:
I am about to do my first race, a 10 miler, and was curious if
you recommend any particular diet the days preceding the race
and the morning of the race.
Joelle
Dear Joelle:
The only race distance that you should be concerned about
food intake in the preceding days is the marathon, where you
need to be storing carbohydrate. As to the morning of any race,
there are as many different approaches as there are runners. I
have a caste iron stomach and probably could eat a plate of
pancakes two hours before a race without any problems. I know
other runners who can only take in liquids--solid food causes
them to cramp. Generally, I find I am better off having
something to eat as opposed to nothing. You need to experiment
before race morning so you know what will or will not work.
Whatever you eat on race morning should be something that you
have already eaten during training to ensure that your stomach
can tolerate it. The last thing you need to be doing is making a
pit stop during the middle of your race.
