Running: Training Tips and the Local Scene

Jim Hage, a freelance writer and copy editor for The Washington Post, was online Thursday, April 13, at 2 p.m. ET to take your questions on final preparation for the Boston Marathon and other running news.

From The Post: From The Post:The Extra Mile

Hage won the Marine Corps Marathon in 1988 and '89, the Army Ten-Miler in 1990 and '93, and qualified for the Olympic trials marathon in 1988, '92 and '96. These days he is aging less than gracefully as a masters runner.

The transcript follows.

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Jim Hage: Greetings, all. Ah Spring, when young men's fancies turn to ... I don't remember. But it's not baseball, what with the Nats getting hammered already this afternoon, not to mention this season. So it must be running, yeah, that's it. Young women's fancies, old women, old men, too. Look outside, everybody's running. And spring racing is going full bore as well, with 5,000 runners at the St. Patrick's Day 10K -- oh, make that an 8K (don't get me started) -- 10,000 at the Cherry Blossom Ten Mile Run on April 2, and even 2,000 at the inaugural National Marathon and half marathon on March 25. And we're just getting started.

Of course, our raison d'etre and raisin bran for today's chat is the Boston Marathon on Monday, Patriots Day. The field is loaded, the weather looks to be warm but remember it was warm in '82 when Alberto Salazar and Dick Beardsley staged their duel in the sun.

Anyhoo, we've already got lots of questions, so let's get at 'em. And please join in. Thanks.

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Columbia, Md.: Hi, I've been trying to gear up for a 5K race on the 23rd but keep experiencing what I'm guessing are shin splints. I'm taking it easy this week but need to get going this weekend to be prepped for the race. Do you have any tips? Also, at what point should I consider seeing a Dr.?

Thanks!

Jim Hage: Shin splints are a bummer but can be limited by choosing a soft(er) surface on which to run, like trails, grass or a track. Running on roads and sidewalks can exacerbate the problem. This next question might help, too.

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Jim Hage:

Burke, Va.: Hi Jim,

Though my running days are over for the time being due to heel issues, I'll always have fond memories of qualifying for and running the 1988 Boston Marathon. Boston is truly Mecca for long distance runners. I love the qualifying requirement and the point to point course. But the greatest is the overall atmosphere surrounding the entire event. Good luck to you and all the chatters running this coming Monday. I'll be there in spirit.

Jim Hage: Amen, brotha. Boston is unique in so many ways, not the least of which is that it's a marathon that matters, not just a big hoo-hah. Monday in Boston is a holiday and nearly everyone takes part in one way or another. Even baseball takes a back seat, or at least moves over. The Red Sox start their game at Fenway at 11 a.m., and the crowd of some 34,000 pours into Kenmore Square just before the leaders come through. Amazing. Hundreds of area runners are headed up there and let me second your wishes of good luck.

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Jim Hage:

Washington, D.C.: Jim, very good of you to join us today. I have a breathing question for you: Are there any hard-and-fast rules to breathing while jogging? Without really trying, I synchronize my steps, taking two steps for each inhale/exhale. Is this normal? Good?

Jim Hage: Breathing, yes, do it. Rules? Do it regularly? I don't know about synchronizing breathing but a lot of people talk about a "conversational pace," which means if you can hold a reasonable conversation (substance aside) while running without huffing and puffing, then that's about the right pace.

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Tampa, Fla.: What's the deal with running without shoes? I saw an article earlier this year (NY Times, I think) saying that sports physiologists now believe running without shoes puts less strain on your knees and back by making you run on the balls of your feet, instead of your heels. It also said Nike has come out with running shoes that force you to run on the balls of your feet.

I would like to run, but it kills my lower back. Could this be the answer?

Jim Hage: A few technical difficulties here, thanks for bearing with me.

Running without shoes is crazy, Abebe Bikela notwithstanding. Actually, there was a guy from Brazil who raced in this area, and raced pretty well, barefoot a few years ago. He doesn't race anymore, as if you needed more evidence.

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Jim Hage:

West Central Bethesda, Md.: In your experience, what jog stroller would you recommend (for faster runners)? Also, do any of them corner well, b/c jog strollers seem to be designed for going in a straight line? I am about to be a father for the first time and am looking forward to continuing my running, albeit with a wee beastie as my running buddy.

Also, it seems like most (all?) local races ban jog strollers. I understand it for people back in the pack because things are too crowded there to begin with, but what about faster runners? Except for the really big races (like the MCM, Army 10 Miler and the Cherry Blossom run), the number of people running anything under 7:30 min/miles is fairly limited and there would be more than enough room for a few speeding babies out there. It could be a whole new category of competitors (maybe using a separate start). Heck, you could even put on weight requirements for the strollers and their passengers, like adding weights to the horses in horse racing. Also, it could open up new sponsorship opportunities for races (instead of the Sallie Mae 10k, you could have the Gerbers 10K...which is much more inviting to everyone still struggling to pay off student loans). More seriously, somehow allowing jog strollers would allow a lot more people to participate in the local races b/c parents wouldn't need to find a babysitter early on a weekend morning or one parent wouldn't have to sit out to hold the kid while the other races. am sure parents would pay a slightly higher racing fee to do so. Considering that getting people outdoors and exercising, and generating money for charities, are noble goals, may be it is time to open up some races to jog strollers.

Jim Hage: West Central Bethesda. Is that like Jones Bridge Road near Rockville Pike? I didn't realize there was any particular cachet there.

Your question: No personal experience with babies or joggers, but from what I've heard, if you're at all serious, spend more as they tend to take a beating (the jogging thing, of course). Better, find an overly ambitious friend how is unloading his or her nearly new model.

You're correct in that most races do ban baby joggers, for obvious reasons. I think even those events that don't prohibit them accept them reluctantly (the Alexandria Turkey Trot comes to mind). But I agree, it seems Fisher Toys or Gerber's or somebody like that could do a promotion.

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Falls Church, Va.: I've been running for about seven years now, and have completed one marathon, several half-marathons, and numerous ten-mile races, albeit slowly. Soon I'll start training for a fall marathon, and would like to do better than I did last time (although, frankly, it might be hard to do much worse). Would training with a heart rate monitor be helpful?

Jim Hage: Training with a heart monitor won't make you faster but it might make training more interesting. They're fun little gadgets and can provide lots of useful information. But to go faster, run more, train harder. Sorry!

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Boylston, Mass.: Jim,

Once upon a time, I was decent runner. Age has taken its toll, however, and I find that the stresses of running make it hard to train regularly. I've heard that "water running" can be used as a substitute workout when recovering from injuries. Do you think it's possible to actually do a majority of one's training for say, a 10K, using this method? I assume occasional contact with solid ground would be a good idea.

Rocky Pond runner

Jim Hage: Water training, taken to an extreme, is often known as swimming. And if it wasn't so deprived in a sensory kind of way, it might be the greatest sport ever. Water training is a great way to recover from injuries. Remember Bob Kempainen, who cracked his patella, trained in the pool for two months and finished second in the '92 Olympic trials? It can be done.

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Bethesda, Md.: I ran the National Marathon (my first!), and a handful of veteran runners said the course was tough - tougher than Boston. What do you think?

Jim Hage: I ran only the first half of the National Marathon course, which was flat as a pancake. But I heard the second half was very challenging, even scenic. Boston is very different. The first 10 miles are downhill. With all the adrenline at the start, many tend to go out too fast anyway, then really suffer when the hills start at 16 or so. Heartbreak Hill, for all it's notoriety, isn't that bad. But the point at which it hits, after all the pounding one's quads have already suffered, make it a killer.

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Washington, D.C.: Jim!

I am going to be a first-time Boston finisher, come Monday afternoon and I keep hearing what a difficult course it is and that it is unlikely to PR. Is this true? I had visions of beating my best time, or at least requalifying. Can you give me a brief idea of what I am in for?

Thanks!!

Jim Hage: More Boston stuff, for which I'm a sucker. I think it is a fast course. N'Deti ran 2:07:15, I believe, and plenty of guys and women have run fast there. Be careful the first half. If you can feel good once the hills are complete at Mile 20, the last six can be very fast. Like sub-30:00 fast for the leaders.

I know folks whose PRs are at Boston. Bon chance.

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Baby stroller: Runners pushing and shoving each other in water stops is bad enough. Allowing baby strollers would be pandemonium. Is this a joke? Does someone honestly think this would be a good thing to do?

Jim Hage: Another opinion. Yes, the waiver form alone would be daunting.

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Washington, D.C.: Hi Jim, I've run several marathons with no problems, and then a few years ago I started getting ITBS. It's so annoying and I tend to develop it after runs longer than, say, three miles and then have to lay low for a few days. One year it put me out of commission for a couple of months. Now I can only run about three miles, three times a week or it comes back. I do have arch problems, but I wear good shoes. Am I doomed to a life of this? Will I ever run a marathon again? Would a good podiatrist be able to help, and how could I find one? Thanks in advance.

Jim Hage: I've got a few Illiotibial Band Syndrome (ITBS) questions, unfortunately few answers. Stretching should help; I'm not a big stretcher but it did alleviate my bout with ITBS. Good shoes are important but if the problem persists, yes, see a running doctor or podiatrist. Even chiro. They advertise in every running publication you'll pick up.

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Washington, D.C.: To the West Central Bethesda guy... I'm a race director, and I think it MUST be pointed out that baby joggers (and dogs, leashes, etc) are DANGEROUS to the other people in the race. They ONLY make sense in the very, very back of the pack. 7:30 pace and faster runners don't want baby joggers anywhere near them... it's a RACE for heavens sake. Thanks!

Jim Hage: Another opinion, but no piling on!

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Washington, D.C.: I hear so much about how ordinary, non-athletic people get off the couch and go run marathons. I've been running all my adult life, and it just seems like my body isn't structurally designed to withstand longer distances. I wear shoes that are professionally fitted, cross-train without overstraining, and run on softer surfaces, but it seems like overuse injuries pile up on me even at the 10K distance. I'm fairly athletic, healthy, conditioned and not suffering any joint problems, but 10K is my physical limit. Are some people just not capable of running marathons without stress fractures, knee swelling, etc, etc?

Jim Hage: Please don't apologize for JUST running 10K. Marathons are the holy grail of running but that doesn't mean everybody needs his or her own personal grail. I always liked the bromide, "At whatever you choose, do your best."

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Arlington, Va.: Jim, thanks for taking questions today. I've been running short distances (3-5 miles) for about five years now, and I'm interested in working my way up to a full marathon (but am planning so far just for the Virginia Beach half marathon at the end of the summer). I've been considering following Jeff Galloway's program, where you run short distances during the week, build up your long run on the weekends, and walk 1 minute after every 3-5 minutes running. Any thoughts on this type of a training program?

Jim Hage: See what I mean?!!

I think you guys are trying to get me in trouble!

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San Jose, Calif.: I qualified for Boston in October 2005, but have decided to wait until 2007 to run it. I've been a runner my whole life, but this was my first marathon. For the most part it felt great -- I was surprised how easily I was able to maintain pace and how good I felt for most of the run. But in the last 3-4 miles -- the supposed "easy" part (downhill) it took every bit of strength to walk-run at a pace 50% slower than the rest of my race. I still made it in at my goal time, but I wonder -- do you think that was because my earlier miles were :30 - 1 min too fast, or do I need to add more mileage to my training?

FWIW, I really enjoyed the variety of my training program that was running (hard) 3x week and biking 2x a week.

Jim Hage: Here's a good response from a Boston veteran. I hope I didn't say the last 10K at Boston is easy. I've run it five times and the last 10K has been a disaster four of those times.

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Yokohama, Japan: Should men in their 60's cut back on running and fast walk instead? I used to run 3 miles about 3 times a week, and I also switched from running on the ground to using a treadmill during my 50's.

Jim Hage: We go international. There's nothing wrong with walking! Fitness is a good thing! Especially when you start to push your 60s and 70s. I know a bunch of guys in their 80s who combine running and walking and enjoy excellent health and limited injuries. Keep it up!

By the way, the treadmill, while similar to swimming in it's excitement quotient, is a very forgiving surface.

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New York, N.Y.: Non-marathon runner here, in fact, just an eager beginner. I've started treadmill-running at the local gym and have become addicted to the workout. At present, I'm running 1 mile in just under 9 minutes (8:46 was my last), and I'm just a 25 year old gal. Any tips on slowly being able to run longer distances at this rate? I usually bottom out if I try to run beyond 2 miles at one go.

Thanks! Marathon runners have always been an inspiration to me!

Jim Hage: Fresh blood. Sounds as if you're doing well. While I just said that the treadmill is a good surface, get outside and smell the buses! Nothing beats running outdoors on a day like this, even in NYC. But especially in Central Park.

How to go longer? Run with friends, jump in a 5K (3.1 miles), set some goals. I have a friend who has worked her way up from two miles to eight, and I've told her once she's at eight she can do anything. And she's running the GW Parkway 10 Miler on April 23.

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Nat'l Marathon harder than Boston: The hills started at Mile 11 and they didn't stop until Mile 25!

Jim Hage: Another opinion. BTW, I've heard lots of good things from the National Marathon runners. I know they took a lot of heat from the Mayor, some would say from the press as well. Someone else asked whether they'll keep that race going, and they will as far as I know. I believe they have a three-year deal.

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Alexandria, Va.: Good afternoon!As someone who fell hard as a result of another runner cutting in front of me on 4/2, strollers would just add to the safety hazards. I am all for new moms running but it is hard enough battling other runners and those who wear headphones these days, to make it through a race safely. There are many groups though that have runs for moms with strollers and babies. And I see some out on the trail regularly along the Potomac.

Jim Hage: Wow, this stroller issue is hot! Let's hear from the babies!

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ITBS Answer!: I had/have ITBS, and my doc had me go for Physical Therapy...your PT will show you stretches and strength training. When I started I could not run more than 2 miles without pain...but I ran the Cherry Blossom, and met my time goals! You don't need to stop running, just go see a doc or Physical Therapist!

Jim Hage: thanks!

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South Central Uptown Bethesda, Md: I ran/walked the MCM in October; now I'm learning how to run, and so far, so good! But it was hard learning to switch to running (there, I got you off the hook Jim!) Up to 10 miles without walking. What races would you recommend for new runners in the d.c. area?

Jim Hage: Rosemont Ave?

It can be done! And even better, you said it, not me.

Races in DC, tons of them. Upcoming, Pike's Peek in Rockville on April 23, Sallie Mae downtown on April 30, Capitol Hill Classic on May 7, Lawyers Have Heart in early June. Visit runwashington.com for a complete calendar.

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Oxford, Ms.: A novice running question here. I'm not training for a marathon, just a 10K. I'm in good shape but have never been much of a runner. The most I've ever run, in fact, is 3.5 miles, which I did just the other day. What is your basic advice for training and upping the distance? How many times a week should I run and how often should I run further, etc? Thanks!

Jim Hage: Welcome to the club, or more helpfully, you should welcome yourself to a running club. Lots of good ones in the area, google them! Someone else asked about getting together with groups, I know a bunch of groups meet at Iwo Jima in Arlington on weekends, and they can be as much about social stuff as running. And that's a good thing.

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Compartment Syndrome?: Jim, I'm feeling frustrated. I've been out for the past 5 months due to a hamstring pull and stress fracture in my right leg. When I was cleared to start running again, I followed the Couch to 5K program that only has you running 2-3 mins at a time in the beginning. Well, my left shin muscle would become very painful and my foot would feel numb. My dr. said he thought it was compartment syndrome but wanted me to sit out for another 6 weeks before doing tests. Last week (4 weeks in), I tried once or twice to run a min. at a time but the pain returned.

What is going on here?? From what I understand, compartment syndrome can occur from overuse but obviously being out for 5 month prior would not be considered overuse. Does this usually go away on its own without surgery?

Jim Hage: Oops, I meant to include this with the other question about shin splints. Surgery for compartment syndrome is a last resort or for competitive athletes, but I'd certainly start by running on soft surfaces like grass or a track. Running around a track sounds bad but it can satisfy the OCD runner inside.

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Pompano Beach, Fla.: Hi Jim, I know this is a running chat, but you're a Sports kind of guy. Do you think Tiger still has what it takes?? Thanks.

Jim Hage: Got to give a shout out to Pompano Beach. Tiger, I'd like to see him in a 10K with Mickelson. Or speed golf.

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Annapolis, Md.: I'm a frustrated marathoner who is currently not able to run! I severely sprained my ankle in early March. Currently, I'm able to do cycling classes at the gym (clip-in shoes keey my ankle stable) and low-key swimming (but not too hard--kicking tweaks the ankle) but that's about it for cardio exercise. With this great weather, I'm so eager to get out and go for a nice long run--but I know I'm not there yet. Any advice you can share on overcoming injuries...and how to be patient while recovering?

Jim Hage: We all feel your pain. But it sounds as if you're doing the right thing, cross-training only when necessary. Maybe walking on the gym treadmill? Or outside? Be patient, we'll be here when your able.

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Maryland: I'm an almost 41 yo woman who is slightly, ok, a bit out of shape. I occasionally walk, but want to get in real shape. I want to start running to get things kick started. I was just at the Dr for an annual physical, and I'm in great health. How do I start? What should I know or do besides tying on a good pair of shoes?

Jim Hage: You're the woman we need! No experience necessary, just get out there and do it. For best results, have a friend join you. Sign up for a local 5K, which will give you a goal. Good luck.

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Jim Hage: Another hour online when we could have been running. Thanks very much for joining me. Be sure to tune in to Boston (at baa.com) on Monday at noon. The men's race will be great, with Khalid Khannouchi returning, with Paul Tergat and Haile Gebreselassie there as well.

Deena Kastor is running in the women's race, but I like Constantina Tomescu-Dita and Margaret Okayo. Should be exciting.

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