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Got a question?
Topic: Numbness in feet when running
Question:
Sometimes when I'm running my foot goes numb. Why?
Answer:
There are many reasons feet could go numb during a run. If the numbness is under the ball of the foot, it's likely that the cause is either shoes tied too tightly, or shoes that are too narrow. Check your shoes - if your feet bulge over the edge of the shoe where it meets the midsole (that's the foam cushion part between the upper and the outsole), then the shoes are too narrow. For most runners, the widest part of the foot is at the base of the toes where they meet with the foot. It's especially important to make sure that your shoe is not too narrow at that part of your foot. If your feet do bulge over the edges of the shoe, you may need a different running shoe, or a wide or extra wide width. A good running specialty store should be able to tell you if the shoes are too narrow and suggest a better model for your feet.
If it's your toes that go numb during a run (and the weather isn't cold!) it's likely that your shoes are too small. Remember the first rule of shoe-fitting; snug is bad! There should be between 1/4 and 1/2 an inch of space between your longest toe and the end of your shoe when you stand in it while wearing your running socks. You should never feel the ends of the running shoes on your toes!
If neither of these tips describes the location of the numbness, I recommend checking in with your doctor or a physiotherapist to rule out an underlying medical condition.
Happy Trails!
theRunningCoach.ca, ,
p. Web Katy Chancey
Topic: Questions before getting started
Question:
Hi Mark:
Just wanted to thank you for your running and exercise plan - it looks good. My mother thinks I'm crazy, especially after I told her that you have me training for a 1/2 marathon. I have a few questions before I get started.
I have access to a Bowflex. That is good for the weight training, right? Are there any special exercises I should do on that? Also, I have a bike. Can that go into the training too? Or is it a totally different kind of work out? Finally, running with my iPod is okay, right? I like my rock and roll and the music seems to keep me going for longer.
I plan on starting the schedule you have for me, today. I can't wait! Thank you
Answer:
Becoming a runner is exciting, it signals a commitment to a healthier lifestyle. You’ve asked a lot of great questions that many new runners would like to hear the answers to.
First off, I always run with my iPod, just use a little common sense and keep the volume at a level that allows you to hear what is going on around you. When I first started running, I used to count songs as opposed to looking at my watch all the time - the minutes seemed go by faster that way. An interesting point on music players, some races actually ban the use of them, although I have not been in a race yet where this was enforced. If you plan on racing, check the race website to see if they are ok with you wearing an iPod during the event.
Most all of the running programs I design leave a couple of days a week for cross-training activities, a way to give your running muscles a rest while remaining active. You can pretty much do any activity including cycling and weight training (not on the legs though). Specifically, on cross-training days, I would avoid stair machines, step aerobics, weight training for the leg muscles (any other muscle group is fine like chest, arms or back), power walking-especially on a hilly course (a moderately-paced walk is fine and will aid in recovering from a long or tough run) and spinning classes in which you stand up on the pedals and push. As for the Bowflex, it is an excellent piece of equipment to use for resistance training.
Now, having said all this, and being a new runner, I recommend you focus more on the running and building your mileage over the next several weeks. Taking too much on at once can lead to burn-out, and then you’ll end up doing nothing.
And by the way, my mother thinks I’m crazy too.
theRunningCoach.ca, ,
p. Web Mark Chancey
Topic: Why can't I lose weight?
Question:
I've been running regularly for quite some time now, usually a 2 to 3 mile run, three times a week, sometimes 4, but I just can't seem to lose weight. Why?
Answer:
First off, good for you and your active lifestyle.
I've have had this question asked of me more than once. When it comes to losing weight, diet trumps exercise for weightloss results - and the formula for weightloss has not changed - you must burn more calories than you consume.
A pound is roughly 3,500 calories, so if you want to lose a pound a week, you have to burn 500 more calories a day than you consume. The average runner burns about 100 calories per mile so on your 2-miler, you're burning about 200 calories - about enough to burn off a banana and a glass of orange juice.
I also tell runners interested in losing weight to change up the running routine with longer runs, shorter runs, faster-paced runs and slower runs. When your body gets used to a regular pace and distance, it doesn't need to expend as much energy to run the same old distance at the same old pace and thus it won't burn as many calories. Adding a resistance training routine a couple of times of week will aid with weightloss as well - muscle burns more calories than fat which of course will increase your weightloss potential.
So to sum up, change up your running routine by sometimes running longer, and sometimes running faster; start a weight training program to build lean muscle mass; and, count your calories so you can confirm you are burning more calories each day than you are consuming. There are a lot of online resources to help you count the calories like Calorie-Count.com
theRunningCoach.ca, ,
p. Web Mark Chancey
Topic: Rotary running training technique for sprinters.
Question:
I'm coaching a Jr. High track team and using a "USA Track and Field Coaching Manual." I'm setting up running workouts and there is a suggestion of working on rotary running for the sprinters. Could you explain what rotary running is - not sure if I don't know the technique or if I'm not familiar with the book's use of the term.
Answer:
Sprinters are taught to "cover ground"; in their drills and in their running, covering as much ground as possible, while maintaining a rotary motion with the legs, is considered ideal.
You're probably familiar with "butt kick" and "high knee" drills, well rotary running is a drill that combines both of these at the same time - designed to develop and encourage a full range of rotary motion in sprinters.
theRunningCoach.ca, ,
p. Web Mark Chancey
Topic: Nutrition and weight loss
Beer and Running
Can't pass up a pint? It won't hurt your running -- as long as you're smart about it
Runner's World, 03/2008,
p. Web Joe Kita
Topic: Nutrition and weight loss
What To Drink When
All fluids are not created equal. This Drinking Guide offers expert advice on the best drinks for runners
Runner's World, 05/2007,
p. Web Kristen Wolfe Bieler
Topic: Nutrition and weight loss
The Runner's Holiday Weight-loss Plan
Don't sweat your next big feast -- we can show you how to get back on track after any holiday splurge
Runner's World, 03/2008,
p. Web Sally Wadyka
Topic: Inspiration and motivation
The Girl Who Started It All
Forty years ago, a determined college kid took on the all-male Boston marathon--and pioneered a running movement. Here, in an excerpt from her new book, Marathon Woman, Kathrine Switzer looks back on the day that changed a sport
Runner's World, 04/2007,
p. Web Kathrine Switzer
Topic: Training
Increase Your Stride Rate
Running is a numbers game. Are you taking the appropriate steps?
Runner's World, 04/2007,
p. Web
Topic: Nutrition and weight loss
Yes You Can
Canned foods are healthier and tastier than you might think. These 10 should be in every runner's pantry.
Runner's World, 05/2007,
p. Web Liz Applegate
Topic: Nutrition and weight loss
Fish: The Wonder Food
The secret ingredient in fish? Omega-3 fats. Here's why you need more of them.
Runner's World, 03/2007,
p. Web Liz Applegate
Topic: Nutrition and health
8 Healthier Food Picks
To stay healthy and run strong, you need to make the right food choices. We show you how.
Runner's World, 03/2007,
p. Web Liz Applegate
Topic: Training workouts
We All Need Speed
Tempo training is the best way to get faster and stronger, no matter where you are in the pack.
Runner's World, 03/2007,
p. Web Ed Eyestone
Topic: Training workouts
Run Together
Group workouts can elevate your training--if you know how to run well with others.
Runner's World, 03/2007,
p. Web John Hanc
Topic: Nutrition and food
Foods That Boost Energy
Whether you're injured or just tired, these foods will help you bounce back fast.
Runner's World, 04/2007,
p. Web Kelly Bastone
Topic: Nutrition and weight loss
Size Matters
How much are you really eating? Probably more than you think. Here's how to judge for yourself.
Runner's World, 04/2007,
p. Web Sally Wadyka
Topic: Training
The Perfect Form
Running better, from head to toe.
Runner's World, 04/2007,
p. Web Jane Unger Hahn
Topic: Keeping your legs in top running shape
Get Healthy Calves And Shins
The lower leg may be a simple muscle-and-bone structure, but it does more than just connect your knee to your feet. The calf helps propel us forward, while the shin serves as a pillar of support and stability.
Runner's World, 04/2007,
p. Web Ted Spiker
Topic: Human interest: Lance Runs NYC Recap
Oh. My. God. Ouch. Terrible.
Everyone knows he finished, but here's how the seven-time Tour de France winner really felt during (and after) his first marathon
Runner's World, 01/2007,
p. Web Kristen Armstrong
Topic: Nutrition and weight loss
The Whole-Grain Truth
Sure, you eat lots of carbs to fuel your running. But are they the right ones?
Runner's World, 04/2007,
p. Web Sally Wadyka
Topic: Nutrition and weight loss
Start Your Engine
We've got 10 strategies that'll kick your metabolism into high gear.
Runner's World, 04/2007,
p. Web Liz Applegate
Topic: Nutrition and weight loss
Eat More, Weigh Less
And run better. Yes, you can do all three. Here's how.
Runner's World, 03/2007,
p. Web Christine Aschwanden
Topic: Nutrition and weight loss
How Many Calories Are You Really Burning?
If you think running and walking both torch the same number of calories per mile, you better put down that cookie.
Runner's World, 03/2007,
p. Web Amby Burfoot
Topic: Improve your training by removing your watch
Time Out
Want to be a better, happier runner? Try taking off that watch.
Runner's World, 04/2006,
p. 39 Gabriel Sherman
Topic: How to eliminate certain running discomforts during the run
Fast Fixes
Stopping pain in its tracks.
Runner's World, 04/2006,
p. 54 Jim & Phil Wharton
Topic: What to eat and when to eat it based on the time of day you run
Balancing Act
Whatever time of day you run, you have 60 minutes after your workout to properly refuel. Here's how to take it all in.
Runner's World, 04/2006,
p. 57 Scott Douglas
Topic: A diet and exercise program to help you shed weight and keep it off
Take it Off Keep it Off
20 ways to become a slimmer, faster runner - and stay that way forever.
Runner's World, 04/2006,
p. 75 Liz Applegate, Jason Karp, Sally Wadyka
Topic: Recovery techniques to boost overall fitness
Easy Does It
It's between runs when your fitness improves. Here are the right ways to recover.
Runner's World, 03/2006,
p. 33 Matt Fitzgerald
Topic: Half-marathon training program
Your Better Half
If you're looking to run a half-marathon this year, we have the perfect training program for you. The best part? You only have to run three days a week.
Runner's World, 03/2006,
p. 76 Dave Kuehls
Topic: Proven training strategies
Follow the Beaten Path
Smart, proven training trends that will help you get faster and stay injury-free.
Runner's World, 02/2006,
p. 33 Bob Cooper
Topic: Does running cause arthritis?
Does Running Cause Arthritis?
Even ardent runners wonder if all that pounding won't eventually harm our knees, hips, or back.
Runner's World, 02/2006,
p. 55 Amby Burfoot
Topic: An exercise and diet program to strengthen your abdominal muscles
The Abs Plan
A washboard stomach isn't only about vanity. It's about being a stronger, faster runner. Here's a simple diet and exercise program for shedding fat and revealing your inner six-pack.
Runner's World, 02/2006,
p. 72 Matt Fitzgerald
Topic: Bad eating habits that runners develop
Nutritional Misfits
Most runners think their diets are healthy. But when we asked 35 runners to keep a food journal for a week, we uncovered 10 bad habits--and they might be sabotaging your running too.
Runner's World, 01/2006,
p. 66 Kristen Wolfe Bieler
Topic: A 12-week marathon training plan
Get Serious
Do the speedwork first and build endurance later? Is that any way to train for a marathon? Yes, say some of the world's best runners. This 12-week plan turns the typical training program upside down--with incredible results.
Runner's World, 01/2006,
p. 72 Scott Douglas
Topic: A proper resistance training program for runners
The Gym Fix
Avoid these common weight-lifting mistakes and get stronger--and faster.
Runner's World, 01/2006,
p. 30 John Hanc
Topic: Benefits of drinking tea for runners
A Better Buzz
It offers a boost, but no burn, and can even make you healthier. Are you drinking enough tea?
Runner's World, 01/2006,
p. 47 Yishane Lee
Topic: The best over-the-counter medicines for runners
Strong Medicine
Pharmacy fatigue? Here are the best over-the-counter cures to heal what ails you.
Runner's World, 01/2006,
p. 39 Amy Gorin
Topic: Whether or not you should run when you are sick
In Sickness and in Health
Runners don't like to skip workouts--even when they're ill. Here's how to decide when you should take a sick day from training.
Runner's World, 12/2005,
p. 39 Marc Bloom
Topic: Race-day tips
Marathon Smarts
Because a little knowledge can go a long way, we asked seven PH.D. marathoners to give us their best, most scientific race-day tips. Don't race without them.
Runner's World, 11/2005,
p. 87 Amby Burfoot
Topic: What to expect for your first race
Race Etiquette
Tips for toeing the line for the first time.
Runner's World, 09/2005,
p. 32
Topic: Fuelling your running
Easy Energy
How to fuel up on the run with everyday foods in your pantry.
Runner's World, 09/2005,
p. 47 Clara Silverstein
Topic: Rules of running
The Golden Rules Of Running
Runner's World, 09/2005,
p. 65 Bob Cooper
Topic: Heart Rate Monitors
Don't Skip A Beat
High-end heart-rate monitors at low end prices.
Runner's World, 09/2005,
p. 112 Roy M. Wallack
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