Dear Coach: I have sore knees after my long run. What can I do about it? Annette

Dear Coach: I buy top of the line shoes but my feet hurt when I run more than three miles. Can you recommend a pair of shoes for me? Bill

Dear Bill and Annette: I suggest that you start by going to a sports podiatrist for an analysis of your feet. It has been my experience that many running problems are actually caused by your feet. While I cannot recommend a particular podiatrist in this column, I can tell you what you want in a podiatrist. First, you should find one who is a runner and who understands runners. Second, a good podiatrist will take a history of your running and will examine your running shoes for wear. Third, look for a podiatrist who is conservative in treatment--one who opts for rest over drugs, over-the-counter corrective devices before custom-made orthotics. A good podiatrist should be current with the development of running shoes and be able to tell you what features you should look for in a running shoe. Over the years, my podiatrist has treated many of my runners and friends. Some have been told that they simply need to stretch. Others have been told to get Spenco inserts. Still others like me end up having orthotics made to the tune of $350-500. In a couple of cases, runners have been placed in walking casts. There are many good podiatrists in the D.C. area. One of the best sources of information is to ask your running friends for referrals.

In addition to a good podiatrist, here are the resources every runner should have access to:

1) A specialty running shoe store--There are a number of outstanding area running shoe stores (you will see their advertisements in WRR). Their staffs can help you determine what shoe is best for you as opposed to the chains that hype the prettiest or most expensive shoe;

2) A sports massage therapist, particularly if you are training for a marathon. You will be amazed how much faster you recover and you will reduce the likelihood of injury.

3) A sports orthopedist--every now and then most runners get injured. The key is to find a doctor who works with athletes and whose goal will be to get you back to running as soon as possible. If you need rehab work, a sports orthopedist will refer you to specialists who also deal with athletes.

4) A chiropractor--If you have ever had back problems, you know what I mean. Just make sure you find one who works with runners and who stresses flexibility.

Again, there is a lot of competent help available in the D.C. area and perhaps the best source of information is referrals from your friends.

Dear Coach: I am about to hit the big 50. I have heard that I should take more days off. Is that true? George

Dear George: I just passed that milestone last year and yes, it is true, unfortunately. I have learned that my body needs more rest. Whereas ten years ago I could run seven days a week, I now find that at most I can run six days a week and often I do better with rest days. Having said that, growing old does not necessarily mean our race times have to slow down. I have been coaching a long-time runner who just turned 59. He ran a 10K PR at this year's Pike's Peek. Two years ago he ran a PR in the marathon and qualified for Boston for the first time in his life. Another fellow I used to coach ran several PRs right after he turned 60. Last year, I ran the third fastest 10K in my life shortly after I turned 50. The key for all three of us is training smart. We use heart monitors to make sure that our easy days are truly recovery days. This means that we can have quality hard days that enable us to maintain or improve our speed. Don't think of turning 50 as growing old, instead, think of it as growing smarter.

Coach Kirt West is a private coach for motivated adult runners. Questions for him can be sent to Kirt West or c/o the Washington Running Report.