How important is sleep when it comes to increasing your mileage?

How important is sleep when it comes to increasing your mileage? I started working a new shift a few months ago, midnight to 8 a.m. That only allows me four to five hours of sleep a day with my busy family schedule. Before this schedule change, I had always run two to five miles just about every day. But, now I always feel tired. Just really tired. It is very hard for me to even get one run in a week. I am still in pretty good shape, but I miss the running so much. Is it OK, healthwise, to just push through this tiredness and start running like I use to? Or will it hurt my body in the long run? - Lisa

Steve Sisson replies:

Lisa, your body is going to take awhile to adjust to your new work schedule but I am very concerned with your limited sleep patterns. Not only is this not good for your running but I don’t see how you’ll be able to be effective for your family on only four to five hours of sleep per night. I don’t think that you’ll hurt your body, especially of you limit your runs to two to five miles, but I’d be surprised if you or your body will feel like running with such limited sleep. I recommend that you consult your doctor to help you determine the best methods to stay fit with such a difficult schedule.

RELATED: Become a better runner in your sleep.

Steve Sisson is the assistant coach of the University of Texas women’s cross country and track and field teams and the founder and head coach of Rogue Training Systems. Sisson has coached more than 2,500 marathoners over the last seven years. For more information, visit www.roguerunning.com.

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How can I pass my police recruit running test?

I am trying to qualify for a police officer position and one of the requirements is to run 1.5 miles in 16 minutes. I am 27 years old, 5’2”, and weigh 160 pounds. (I weighed 120 before juggling full-time work and school). In the last eight months, I lost 30 pounds but I have been stuck at my current weight of 160 for a few months. I only had three weeks' notice for this test and I tried running every other day. During the test I was totally out of breath after the eighth lap (we had to run 15), and I dropped out on lap 11. I felt like I was sick with a cold—I had a runny nose and I was coughing as if I had bronchitis. I have high hopes of being able to pass this test in the future, and I need some guidance. -Yashira

Pat Connelly replies:

Wow—did you come to the right guy! Thirty years on the Los Angeles Police Department, three years in physical training for recruits. Yours is not an uncommon problem, especially for female applicants over 25 who have had been living more of a sedentary lifestyle. Getting fit is difficult. It takes desire, strength, and willpower to achieve. If you want this job badly enough, you will qualify.

There is no question that your weight is a very big part of your problem. If you don't believe me, put on a backpack filled with 20 pounds of rocks. Then run a few blocks.

You can do several things to improve, but the fact you did complete 11 laps tells me you don't have that far to go. To slim down and speed up, you can consult with a nutritionist, go to a gym for supervised weight training, and train with a more of structured plan (see below).

Your feeling out of breath indicates that you need to build up your cardiovascular strength. To do so and be able to handle a disciplined pace (not just an easy run) requires more specific speed work. The heart is a muscle and you need to strengthen that muscle. For example, if you're trying to build up your biceps, you do dumbbell curls. When you draw the weight up, the stress builds muscle and the release is recovery. In running, the heart is stressed when you run faster rather than slower. This stress elevates your pulse and you build cardiovascular strength. In my opinion, I think you should postpone your test for about three months. You will need to work to get in good condition in the area of cardio-respiratory and muscle strength.

Try to run five days per week as follows:

Monday, Wednesday, Friday: Jog for 5 minutes, walk for 2 minutes. Repeat for 45 minutes total.
Tuesday, Thursday: Run 0.25 miles in 2 minutes, walk 1 minute. Repeat for 30 minutes total.

Be consistent and you will meet your goal and wear the uniform of a police officer.

Pat Connelly has coached 30,000 finishers of the L.A. Marathon with a training program that's also used by the Las Vegas and Salt Lake City marathons. He is the head track and cross country coach at Valencia High School in Valencia, California. For more information, visit www.secondwindrunning.com.

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Is it common for new runners to feel hungrier than usual? How can I combat evening urges?

I am a very new runner, and have recently found that in the evenings I am yearning for food—sugary, carbohydrate-y foods. I run in the morning after having a bowl of Cheerios, milk, and some fruit. My diet is quite balanced, and I avoid sweets and junk during the day. I'm 128 pounds and 5'5", and I don't think I am undereating at all. Is it common for new runners to feel hungrier than usual? How can I combat evening urges? Thanks so much, Liza

Susan Paul replies:

Liza, running may require you to make some dietary changes to meet your new energy supply and demand. Low blood sugar may be the cause of your hunger and food cravings, especially for sugary carbohydrates. Keep a food diary for a few days; count your calories and protein and see if they are adequate to meet the demands of your new running routine.

Count how many grams of protein you are consuming in one day. Runners often neglect to eat the necessary amount of protein. Protein is essential for muscle repair, so don’t skimp on it! Runners need 0.9 grams of protein for every kilogram of body weight; at 128 pounds (or 58 kilograms), you need 52 grams of protein a day (58kg x 0.9 g/kg = 52). Your carbohydrates should be 100 percent whole-grain products; not processed carbohydrates.

You may also want to try eating smaller meals spaced throughout the day that contain a balance of complex carbohydrates, lean protein, and even some fat. Instead of three meals a day, try four or five smaller meals. Eat half of a turkey sandwich on 100 percent whole-wheat bread for lunch and have the other half of the sandwich for a mid-afternoon snack. Your dinner should also contain a balance of protein, complex carbohydrates, and fat as well. Eating enough calories, protein, fat, and complex carbohydrates should keep your blood sugar levels stable and stop the food cravings.

Increase your daily intake of water because low-grade dehydration can make you feel hungry rather than thirsty. After making these dietary changes, if you are still having food cravings, you may want to check with your physician; simple blood work may provide some insight.

RELATED: Why am I hungry all the time?, Ask Coach Jenny

Susan Paul has coached 1,350 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.

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