Archive for the ‘Ask A Coach Responses’ Category

Ask a Coach: Should I Wear Nike Free Running Shoes?

August 3rd, 2010      Comments
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And the latest question in our Ask a Coach series comes from Samantha…

Samantha:  I am a moderate overpronator and was wondering if it would be harmful to incorporate running with the nike free (designed to simulate barefoot running) into my training. Would it hurt my form and my body?

Run SMART Coach, Vince Sherry: The Nike Free Run is designed to work for mild to moderate overpronation.  If you look at the bottom of the shoe you’ll notice that it looks flat and rather broad under the arch.  This allows for optimal surface area to come into contact with both the ground and your foot.  (more…)

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Ask A Coach: Peaking On Time For A 5k Race

May 16th, 2010      Comments
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Question from Adam:  For someone who has about 30 weeks for their peak race, is it too early to start base or Phase 1? Would doubling the length of Phase one of the 5k plan hurt my race? Would I peak too early or plateau?

Run SMART Coach, Blake Boldon:  Thanks for the great question.  The simple answer is no, it’s never too early to start a base phase.  You’re right that there are many different answers to the question and that’s one of the great aspects of our sport – all of them can be a right answer as long as it works for you. (more…)

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Iron Deficiency In Runners

February 26th, 2010      Comments
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The latest question in our Ask a Coach series comes from a college athlete suffering from anemia.

Question: Since I know this is fairly common among female runners, I am interested in knowing how long it typically takes for people to start racing well again after beginning supplementation.  Additionally, should training be altered? And if so, what kind of changes would you recommend?

Run SMART Coach, Alicia Shay: First of all, knowing that it is difficult for many female distance runners to keep their iron in a normal range, it is imperative that you are always proactive so that your iron doesn’t get too low and you have to dig yourself out of a hole and lose time training.  You can do this by taking a daily iron supplement and also always eating a diet rich in iron. I am a huge proponent of trying to get as much iron as possible through natural source and then as a last resort, taking supplements.

(more…)

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Pre-Exercise Nutrition Tips

January 18th, 2010      Comments
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The latest question in our Ask a Coach series comes from Håkon from “cold Norway.”

Question:  My problem is that my stomach hurt during training. And that happends quite often. I was wondering if you, as specialist, could give me some tips about “yes”-food and “no”-food before long runs? And maybe some guidance in eating habits?

Run SMART Coach, Alicia Shay:

The most important rule is to eat foods that are familiar to you and to practice your meal timing to figure out what works best for you as an individual.  That being said, there are some guidelines that seem to work for most runners… (more…)

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Why is it so hard to get back to my regular running schedule?

December 10th, 2009      Comments
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Latest question in our Ask a Coach Series comes from a Run SMART client who is working to get back into the groove after a long period of training leading up to a marathon this past month.

Question: Why is it so hard to get back to my regular running schedule?

Run SMART Coach, Blake Boldon: I think it’s natural for you to feel that way right now.  You’ve had a huge block of training and you did a great job of staying dedicated to the daily runs.  That takes a physical toll and certainly depletes your mental energy.  Even the best runners in the world periodize their training to allow for “down time.”  A break from your training regimen allows your body to regenerate tissue and accommodate the accumulated fatigue from a big period of training and racing.  It also provides some time for you to live as a “normal” person who isn’t a slave to your training plan and the work required to reach your goals.

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Ask a Coach: Training for Comrades Marathon

November 11th, 2009      Comments
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Question from Chris Becker: Next year I want to run the Comrades Marathon. How can I alter my training to fit in with the Comrades Marathon but still obtain speed and endurance?

Run SMART Coach, Vince Sherry: You have a couple options depending on your goals for the Comrades Marathon…  If your goal is simply to finish the race feeling strong, I would recommend that you continue to train similarly to the way you are now, with one exception… put more emphasis on the long runs, making them further and more frequent.  A major component of running well in a race of this length is the body’s ability to convert fat to fuel efficiently.  This takes practice and is best accomplished by building a strong aerobic base (lots of steady mileage). (more…)

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Ask a Coach: Walk test to estimate VO2 max

October 24th, 2009      Comments
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Question: What is the best field/non-lab method for obtaining VO2 max for an untrained or overweight person?

Dr. Daniels: W = weight in pounds   A = age in years   T = time for 1-mile walk (in minutes)

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Ask a Coach: Racing Tips For The Steamtown Marathon

October 10th, 2009      Comments
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Steamtownom_downhill1

Question:  How to pace the Steamtown Marathon

Run SMART Coach:  Don’t buy into the hype that you have to make up some time on the downhills early in the race. I would definitely advise against trying to bank some time early to make up for any slowdown later in the race. The key is not to get too excited in the first 8 miles where most of the elevation drop occurs. At the same time you don’t want to stomp all the way down the hills in the very beginning. Focus on shortening your stride a bit an shuffling down early, leaning slightly forward for less impact, less breakdown of the legs, and then be very mindful of the fact when your cruising slightly downhill. You should be using that time to conserve energy and relax at paces you’d normally work a little harder at. If you’re way ahead of pace but feeling great early I don’t see that as technically a good thing. The downhills can drag you out too fast and then that’s when the uphills at the end get their reputation. If you pace well early without trying to make up for potential lost time later you’ll be fine.

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Ask a Coach: How To Combine Cross Country And Marathon Training

September 21st, 2009      Comments
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Question: Luisa has begun her cross country season and is wondering how she can incorporate training sessions for her marathon in January 2010.

Run S.M.A.R.T. Coach:  You can certainly run well over 5k-10k distances off of pure strength or marathon training so I would suggest focusing on your marathon training and treating the cross country races as hard efforts along the way. Make sure to take a little extra recovery time before a race so you’re not completely compromising your cross country season. The only concern is that racing on many weekends during your build-up could conflict with hard long run efforts that are crucial for your marathon. Racing on a Saturday and then doing a long run on Sunday can be super taxing on your body if you have to pull it off several times during your marathon build-up. If possible, try and schedule your faster paced long run efforts on weekends you’re not racing.

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