Are you new to running, or just thinking about taking it up? If so, you're in the right place. From technique to shoes to nutrition and more, no topic is too trivial for Susan Paul, Training Program Director for the Orlando Track Shack, who has coached runners from 5K to the marathon.
I am 63 with a bad knee and tendinitis in one foot and I want to start a running program. I’m reading about new types of minimal footwear that permit one to run more similarly to barefoot. Is this appropriate for new runners? - Bruno
Bruno, starting an exercise program is almost always a good idea; but first, check with your physician for approval. Beginning a running program judiciously is essential for all runners, but especially for master's runners and anyone with pre-existing conditions. Start your running program by mixing in lots of walking; begin with alternating one minute of walking and one minute of running for 10 to 15 minutes. Every two weeks, increase your run interval by 30 seconds and increase your exercise time by five minutes. You can keep increasing the run interval and the duration until you achieve your goal distance or desired fitness level.
Due to your pre-existing conditions, I suggest you seek a biomechanical evaluation and professional advice on what type of running shoe you should wear. You may be a candidate for orthotics, a custom-made shoe insert. You may be able to find this help through your local running store or your physician. I suggest you start out with as much foot support as possible initially, and then pare it down from there as you progress.
Obviously, the human species has been running for millions of years and, until the last few decades, without high-tech running shoes. Proponents of barefoot running swear that it reduces the risk of injury and makes you faster. However, at least at this point in time, scientific research does not support these claims. To date, there are no studies indicating that running shoes contribute to injury or, conversely, that barefoot running reduces injury or makes you run faster. The increase in the number of people running over the last 20 to 30 years has contributed to the increase in the number of running injuries. New shoe technologies now allow many people to run who otherwise would not be able to do so.
What research has shown us is that the body's biomechanics do change when running barefoot. Researchers discovered that runners tend to strike further forward on their feet when running barefoot than when they wear shoes, and they found that leg muscles adjust quickly to any changes in footwear. However, even though the body's biomechanics change slightly when running with or without shoes, the overall impact on the body's tissues remains the same.
If you want to try barefoot running, or try shoes that simulate barefoot running, be cautious. Begin with very small increments of time; try once a week for just a few minutes on a forgiving surface. Any sudden changes in training, whether related to mileage or footwear, should be done gradually to allow your body time to re-condition itself and adapt to meet the new demands being placed upon it.
Susan Paul has coached more than 2,000 runners and is an exercise
physiologist and program director for the Orlando Track Shack
Foundation. For more information, visit www.trackshack.com.
Have a question for our beginners experts? E-mail it to beginners@rodale.com. NOTE: Due to the volume of mail, we regret that we cannot answer every e-mail.
I have been running for a few weeks now and have noticed that with my new running shoes my toes are numb or asleep toward the end of my workout. This happens in my old shoes, too. Any suggestions? Thanks, Laura
Laura, the sensation of numbness is nerve-related and worthy of investigation. This could be something as simple as the fit of your running shoes or a more complex medical condition, so please don't ignore your symptoms. I suggest consulting with a medical professional, your physician, or a sports-oriented podiatrist, for a thorough examination.
Along with a medical exam, health professionals can perform a biomechanical analysis of your running form and foot strike. This analysis would help determine if poor running form or improper foot strike is the cause and resulting in too much pressure on the nerves in your feet. You may be a candidate for orthotics, which is a custom-made shoe insert, or an over-the-counter shoe insert may suffice. They may also recommend specific strengthening exercises to improve your running form and foot strike.
In the meantime, you can begin investigating some of the simpler causes. Since the numbness has occurred in both an old and new pair of shoes, start with a shoe evaluation. Your local specialty store staff should be able to help you with this. A shoe evaluation should include checking the wear pattern on your current running shoes to determine if you are wearing the proper type of shoe; as well as the size, fit, and lace pattern. Some runners need a running shoe that is at least a half size or more larger than their street shoes. You may need more support, motion control, or more stability than the shoes you are currently wearing. You may also be tying your laces too tightly. A wider shoe, or a wider toe box, might give your toes more room; remember, that your feet swell slightly during longer runs. Also, examine your shoes for any seams that may be putting undue pressure on your toes.
Check out alternative methods of lacing to reduce foot compression. Another lacing option would be elastic laces; they will “give” more than traditional laces.
Best wishes, Susan Paul
Susan Paul has coached more than 2,000 runners and is an exercise
physiologist and program director for the Orlando Track Shack
Foundation. For more information, visit www.trackshack.com.
Have a question for our beginners experts? E-mail it to beginners@rodale.com. NOTE: Due to the volume of mail, we regret that we cannot answer every e-mail.
I am training for my first half-marathon and have been experiencing what I can only describe as "restless leg syndrome." It's not pain, but a creepy-crawly feeling that drives me crazy and sometimes keeping me awake at night. It seems to feel better if I get up and stretch. I always seem to get it when I have been running more miles. Do you know if this is from overtraining, not enough stretching, or am I missing something with nutrition or vitamins? It seems that people suffering from RLS may be advised to take calcium/magnesium supplements. Please help! Lee Ann
Lee Ann, please make an appointment with your healthcare provider so you can receive a proper diagnosis. Restless Legs Syndrome (RLS) is a neurological condition that is characterized by an irresistible urge to move the legs. This diagnosis must meet specific criteria and only your physician will be able to provide those assessments.
Low levels of iron, B vitamins, magnesium, and folate can all cause some of the same symptoms you describe and it would not be uncommon for runners to have some vitamin or mineral deficiencies, so again, all the more reason to consult with your physician. Bring your training log to your appointment and discuss your symptoms and their possible relation to increased mileage with your doctor. Note the date when your symptoms first appeared and all subsequent occurrences.
Some medications can also cause symptoms similar to RLS. These include antihistamines, anti-nausea medications, anti-depressants, and some psychiatric medications. Inform your healthcare provider of all medications you are taking, including herbal and over-the-counter products.
In the meantime, eliminate any tobacco use, decrease your caffeine and/or alcohol intake to help reduce symptoms. Taking a hot bath, massaging your legs, and using a heating pad or an ice pack will help alleviate discomfort from symptoms when they occur.
Best wishes! Susan Paul, M.S.
Susan Paul has coached more than 2,000 runners and is an exercise
physiologist and program director for the Orlando Track Shack
Foundation. For more information, visit www.trackshack.com.
Have a question for our beginners experts? E-mail it to beginners@rodale.com. NOTE: Due to the volume of mail, we regret that we cannot answer every e-mail.
