View Questions and Answers
Here are questions submitted by marathon participants and the answers provided by our experts, physical therapists Jesse Schimmer and Craig Souders.
Q: I'm thinking of signing up for the LVHN Marathon for Via. I don't think I have ever run more than a mile in my life! If I start training now, do you think I will be able to run a 5k on September 12?
Submitted by:Kathryn, 43, of Macungie
Absolutely! There is plenty of time to start preparing for a 5k in the late summer, and it is the perfect time to start a running routine now that the days are getting longer and warmer.
I see you are a local runner and there are some good resources in our community for people looking to complete their first 5k. The First Strides training series, http://www.lvhn.org/firststrides, for women is a great place to start. There will be groups forming in a few weeks and this program covers every detail about getting prepared to run your first 5k.
Information is also available through Runner's World Magazine's Web site for beginning runners. I would encourage you to look into both of these resources before you even run your first step.
Good luck with the training!
Q: After running, I develop a dull pain in my right quad. What are some helpful stretches to relieve this pain?
Submitted by: Matt, 28, of Allentown
A: Our quads take a beating when we run, so it is not uncommon to develop some soreness. There are two main muscle groups to consider here: your quads and your hip flexors.
I recommend stretching your quad by lying on your side and reaching back and grabbing your ankle – same stretch as the typical standing quad stretch, just lying down. This stabilizes your pelvis and makes the stretch more effective. As for your hip flexors, a standing lunge stretch works well. Just make sure you keep your back straight and upright. Hold these stretches for 20-30 seconds, and perform two to three times after your run.
Sometimes persistent soreness is a sign that you are running too many miles for what your legs can handle. Be sure to review your training over the last few weeks, and make sure you are not adding too many miles too fast.
Q: I usually only have time to do my runs after work. I'm wondering, what would be a good lunch to help me fuel-up for my long, slow distance?
Submitted by: Dennis, 30, of Ephrata
A: The key with running after work is keeping your body fueled throughout the day. A big lunch at 12:30 p.m. and nothing else until dinner will usually lead to a lousy feeling run.
My advice would be to eat small meals, grazing throughout the day. I suggest selecting lighter foods such as fruit, yogurt, granola, a turkey sandwich, a peanut butter and jelly sandwich, nuts and trail mix. Then you need to get some fuel in your body about 30-60 minutes before your run. Try a granola bar or peanut butter and jelly sandwich. This type of fuel and eating strategy will keep your energy levels up and result in a good run.
Q: I have recently competed in a half marathon, and am now just starting to train for the Marathon for Via. If I have a solid base, is 14 weeks enough time to train?
Submitted by: Phil, 27, of Bethlehem
A: The simple answer is yes, but there are some factors to consider. The standard benchmark for marathon training is to log a 20 mile run. This needs to be done at least two weeks before the marathon. So that leaves you 12 weeks. Assuming you can tack on 1 mile per week to your long run, you need to be able to handle a 9 to 10 mile run at this point. If that is the case, and you have not been injury-prone in the past, you should be able to handle that type of ramp-up in mileage for your long runs.
Good luck with your training!
Q: I was planning on doing the half marathon in September, but I just dislocated and broke my baby toe. Any advice in keeping fit so I can at least walk/ jog the race?
Submitted by: Lisa of Wyoming, Pa.
A: Sorry to hear about your injury, but hopefully it does not keep you down for too long. Depending on the severity of the break, you may be training in a relatively short period of time. However, in the meantime, try biking or swimming. There’s no impact with those activities to stress your toe.
Take a look at the total minutes of training time that you were doing before your injury, and try to match that with your cross training for biking, or try to match two-thirds of the time with swimming. If you can do that during your down time, the training loss should be minimal.
Q: I'm training for the 26.2 mile marathon, and on my long runs, how much water should I drink for every hour of activity?
Submitted by: Matt, 28, of Allentown
A: That is an interesting question and the answer can vary. So, here is what to do. You should test your fluid loss with the following experiment:
· Weigh yourself before a 1 hour steady run. (Do not take in any fluids during the run.)
· Weigh yourself immediately after your run.
This will determine your personal rate of fluid loss during running in those environmental conditions. The weight you’ve lost is the amount of water your body lost through sweat during a 60-minute run. You need to replace it with water or other fluids like watered-down Gatorade. For every pound lost, drink 16 ounces of water or other fluids. It is good to do this experiment throughout the year so you can account for different temperatures.
I hope this is helpful.
The information contained here is intended solely for the general information of the reader. It is not to be used for treatment purposes, but rather for discussion with the patient's own physician. The information presented here is not intended to diagnose health problems or to take the place of professional medical care. The information contained herein is neither intended to dictate what constitutes reasonable, appropriate or best care for any given health issue, nor is it intended to be used as a substitute for the independent judgment of a physician for any given health issue. If you have persistent health problem, please consult your health care provider.
This page last updated 3/10/10 11:42 AM
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