David Watt and Susan Morse
Executive Director, American Running Association; Washington Post Health Section
Tuesday, December 5, 2006
11:30 AM
The Moving Crew is here to take your questions, comments, stories and ideas about personal fitness.
Health section assistant editor Susan Morse was joined this week by David Watt, executive director of the American Running Association, on Tuesday, Dec. 5, at 11:30 a.m. ET, to talk about how to take up running safely and other fitness concerns.
Watt has been the Executive Director of the American Running Association since March 2002. Previously, he served as marketing director for the Marine Corps Marathon.
Submit your questions or comments before or during the discussion.
--The Moving Crew
The Moving Crew will be online to take questions every other Tuesday at 11:30 a.m. ET.
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Susan Morse: Welcome back, Crewsters! Brrrrrrrrr It's cold out there this morning for that pre-work jog but we'd better get used to it. Especially if you've been laying into the holiday cookies the way I have.
You don't jog, you say? Never got the habit and it's too late to start now? Hold on. Take a gander at Jerry Lewis of Reston on today's Health section front. He didn't start running until he was 48 and now he's an ultra-marathoner, and feeling better than ever for it -- at age 73!!!!
Of course, you don't need to go nearly that far to reap all kinds of heart, weight and mental benefits. Dave Watt, executive director of the American Running Association, is with us today to tell you how to get started safely, even if you've never run before and aren't sure you have it in you.
Runners with questions: He's happy to hear from you, too. And as always, we'll take questions on all things fitness. Let's get started!
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Anonymous: I'm submitting early because I have classes during the chat. Last week I was told by a doctor that I needed to stop swimming because the tendon in my shoulder is swollen and compressing the nerve. Now I'm afraid to do any exercise with my arms in case I make it worse. Any ideas of what I can do to not lose any muscle while I'm waiting for my shoulders to heal?
Thanks!
David Watt: My daughter is a swimmer and runner and had a similar shoulder injury. If you go to a gym or like going outside, a run or a walk-run would keep your legs in good shape. I'd ask your M.D. for a PT consult to obtain some exercises with free weights to help the shoulder
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Washington, D.C.: Hi! I'm not usually a runner (I prefer cycling) but I go sometimes to mix it up. I'm not a great runner, I'm pretty slow, but I tend to run about four miles at a stretch with some walking. My problem is that I get really bad stitches in my side, right below my ribs. I've tried changing my breathing, running through the pain, stretching, etc., and nothing seems to help. Eventually they seem to disappear on their own, but it stops me in my tracks when it happens. Any thoughts?
David Watt: Side stitches can be quite annoying but they can be overcome. When you feel one coming on, start walking and hold your hands above your head while walking. The stitches are a result of contraction of your diaphragm while running. Since you're not a frequent runner, your body is reacting to the stress. Walking and running will lead to less diaphragm stress and the stitches should abate.
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Sunshine State: About a year ago, I used to run three miles per day at 6 miles per hour on the treadmill. Because of various reasons, I stopped running for about six months. About two months ago I really got serious about starting to run again, but I'm surprised about my slow progress. I find that I can only run at about 5.2 to 5.4 at the fastest, and I have trouble running more than 6 minutes without a break. I put on some weight, but I'm not in bad shape. I workout almost everyday for about an hour. Why is it taking me so long to get back into the swing of things? And also, are the MPHs the same on all treadmills? This seems like a dumb question, but I really feel like I'm not running that much slower than I was before -- maybe it's the style of the machine? (changed gyms) Maybe I'm just slow now? What's up!?
David Watt: Hi -- Getting in shape just takes all of us a bit longer as we age. Don't give up on the running. Try this step: next time on the treadmill, try increasing the speed for one minute intervals. This is what the serious runners call "interval workouts." Slowly do this over time once or twice per week. This effort will increase your anaerobic capacity and help you eventually increase your speed
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Centreville, Va.: I'm a female, weigh 258 pounds (down from my highest weight of 339 -- started up again and lost about 48 pounds this year). I am "swimming" (it's taken me a while to learn) and I do this about two or three times a week (and regular treadmill or elliciptical two times a week for about 25 minutes). My swimming is really atrocious. I can go down one side of the pool and it takes me about 2-3 minutes easily. I work out for 25 minutes and when I'm not "swimming" I am treading water. In other words, I am moving. (I have problems making my legs move in the water -- I do great with back strokes with the legs.) Am I really getting a workout? I know my arms are tired when I'm done but I can't seem to get the feeling that I've accomplished anything in the pool.
What's odd is that I am teetering on the same 2 pounds and I know that because of what's going in my mouth. Yet people come up to me and say, "You look like you've lost MORE weight," and my sizes are shifting. Am I doing the right thing or is there something MORE I can do? (Not that I want to do more -- it's hard enough for me to get to this level of commitment considering I always hated exercise.)
Thanks!
Susan Morse: Hi Centreville,
First, congratulations!!! Dropping the weight you've lost so far is an amazing accomplishment... and one that will improve your health and sense of well being. And the exercise habits you're developing will help keep the pounds off. Don't worry too much about how much time it takes you to swim a length of the pool. If you keep at this, you'll find your endurance will build. And yes, if you're moving in the water -- even treading water -- it counts.
You might want to consider getting a little bit of instruction though, if you've never had any, to get your form right and help with your breathing. You might also take a look at a book (and a method) called "Total Immersion," by Terry Laughlin. Keep up the good work. Let us know how it goes.
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Washington, D.C.: My fastest marathon time is four hours. I've managed to shed 41 minutes off my time in two years. I've never incorporated a consistent speedwork program in my training. How fast do you think I can realistically get if I did speedwork? I would love to qualify for Boston, but I'd need to drop another 20 minutes.
David Watt: That is a great drop in time over the past two years. When I was gunning for the sub-3 hour marathon to qualify for Boston MANY years ago, I had to get used to the race pace needed to qualify. Speed work was key but in small steps. One great speed work drill: repeat 800s on the track. First time you do a few repeats, try and run them at the pace you feel you can currently run a marathon. Over time, increase the pace. This can help you lower your pace per mile.
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La Jolla, Calif.: Hi -- I'm a runner (in training for the L.A. Marathon right now) and a fairly recent fan of ashtanga yoga. I've been having a heck of a time with my right Achilles tendon. After an hour run with hills this Saturday, I was hobbling the rest of the day and so I've been icing and resting it; I've not run since. It's still a little tight so I may do an easy four-mile run today. My question is: do you think the yoga can be a source of the problem? I've been getting deeper into the asana, and my calves have been getting tighter. Are there ways to amend my yoga routine to help the calves and Achilles?
David Watt: I will address the Achilles injury first, since I suffered with chronic heel and Achilles pain off and on for 15 years. I hate to use the R word, but REST is key. Don't be stubborn like I was and refuse to rest the heel. Second, ice, ice, ice. Third: stand on the stairs and drop the heel on the injured foot. This stretches the calf and tendon together. Do these daily. Lastly, try running with a less structured shoe one day a week. It helped me become pain free
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Oakton, Va.: I'm a beginning runner and I trained for and ran a half marathon at the end of the summer. I experienced problems with my knee during training and especially after the race, to the point that it would hurt to even walk in heels. I was afraid of injuring myself so I stopped running. Is there anything I can do to get back into running and avoid knee injuries? Also, with the weather getting colder it is becoming a huge deterrent. What do you suggest for motivating outdoor runs at this time of year? Thank you!
David Watt: If you have rested sufficiently since the last time you ran and experienced pain, go and visit a specialty running store and take the shoes you've been wearing. Ask for an experienced runner in the store. The best stores are the ones that have a treadmill and video camera to watch your running gait. The old shoes could be a source of the knee pain. See if this helps.
Winter running? Once the wind dies down, it can be great. Try walking and running first, since you were injured.
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Vienna, Va.: Hi Crew,
I wrote in a few weeks ago regarding my mom, and trying to get her moving. While she is making some effort (the occasional walk, etc) I feel like more needs to be done.
I mentioned that she will not work out in front of people--like at a gym. But I thought that maybe she would be open to having a trainer come to the house. My parents could afford it (I think). Is there some sort of respectable directory of trainers who do that sort of work? Doing a Google search does not seem to be working.
Both my parents are trying hard to get in shape, which is awesome.
Susan Morse: Hi Vienna,
That sounds like a great solution you've come up with--certainly worth a try--and I know people who swear by this approach.
As to your question, I would see if some of the more highly reputed credentialing bodies--like the American College of Sports Medicine or American Council on Exercise--have resources that might help. I see that the ACSM Web site has something they call the "profinder" that looks like it might help you find a trainer in a specified area.
Any fellow chatters out there with other suggestions?
Best of luck!
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Arlington, Va.: I am a formerly fit person who has let thing slip in my late 20s. I'm considering getting a personal trainer for a limited period of time (it is expensive) to get me back on track? Is this a good idea? Do you have other suggestions?
David Watt: Personal trainers can help. There are less costly options within several of the local running clubs: DC Roadrunners, Montgomery County RoadRunners, et al. Many of us like to tough it alone. Try and find another runner in your office or neighborhood to team up with for one or two runs per week. The company can help you get motivated for better running.
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Washington, D.C.: I've been running for about 18 months now, started on the treadmill and moved to road about six months ago. Had to stop recently because of terrible shin splints. Am back on the treadmill every other day, outside once a week or so (3-4 miles at a time, roughly a 10-minute mile). Any advice to make sure the shin splints don't come back? Or how to best deal with them if they do?
David Watt: Shin splints are often caused by quick changes in pace with the "heel to toe" movement. Going from the treadmill to outdoors can be the source. If your shin splints occurred after going outside, then you may need to mix more outdoor running with the treadmill and decrease the reliance on the treadmill. Also try and slowly pick up your pace when changing surfaces, the treadmill or outdoors.
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Washington: Do you have any recommendations for dealing with shin splints (very painful) when running?
David Watt: These can be debilitating. First thing: rest until the pain is gone when you walk. Next step: combine walking and running. ARA has a 12-week walk-run program that can help guide you. It is time-based and not pace-based. Go to http://www.americanrunning.org/index.cfm to view the PDF and print it for free.
Also, go slow at first when increasing your running pace. Too quick a move into fast paced running often leads to shin splints.
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Los Angeles: I mix running on the treadmills and using elliptical machines about five days a week. About four days a week I use free weights and machines for weight training. I am trying to drop my body fat from 18 percent to 13 percent and gain the same amount of weight in muscles, so I won't loose or gain weight. I am 6-foot-1 and 170 pounds. I consume 1900 calories a day. But after about five weeks, I see no change. What do I do wrong?
David Watt: I have to tell you that from an exercise point of view, you are doing nothing wrong: If everyone followed your routine, this country would be in great shape.
Try picking up the pace on the elliptical and treadmill once a week. I call it the pounds of sweat factor. You may need to burn more fuel. On the diet side, avoid the usual suspects.
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Washington, D.C.: Good morning! I'm less than two weeks away from my wedding day (eeeeeeeeeeeeeeeeeee!). What can I do at the gym to make sure that I maintain the weight/size that I'm at and don't puff out between now and then? I've been going five times a week for the last nine months and have followed a consistently challenging workout plan. But I have a tendency to pack on the pounds when I'm stressed, and the next two weeks promise to be very stressful (wedding stuff aside).
Susan Morse: Hi Washington,
Less than two weeks!...Wow, I can hear that clock ticking.
My first recommendation: Try to get enough sleep. Lots of times we overlook that, especially when under stress, but study after study shows that sleep helps regulate appetite. Inadequate sleep is thought to trigger the release of hormones that make us feel hungry even when we shouldn't be. Lack of sleep also wreaks havoc with blood sugar levels.
Then, keep doing what you're doing, exercise-wise. Working out will not only help keep the pounds off, it will help relieve stress and help you sleep better. If you find you're too revved up at night to sleep after exercising at night, switch to earlier in the day.
Here's to a great day...and a wonderful married life!
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Arlington, Va.: When marathon training, what should be my longest training run? I used to go up to 24 miles, but then felt exhausted by mile 5 during the marathon. This year, I only did up to 22, my time improved but I was still somewhat tired early on in the race.
David Watt: There are no magic bullets in marathon training programs on what is the right "longest run." I used 22 as my max distance and it worked for me. Jeff Galloway and others say that the most important feature of the long run is the time spent moving. If you are a 4-hour marathoner, the long run should approach 4 hours, not exceed it.
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Anonymous: You talked earlier about running in the winter and I was wondering what is the best way to dress for a run during these months? Is it best to dress in layers or should I look for clothes made from certain material?
Susan Morse: Layers, it is. Preferably layers of a breathable, water-wicking fabric like polypropylene. The water-wicking part will draw the sweat away from your body so you won't be chilled by the damp.
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Arlington, Va.: What causes that awful cramping in your calves (especially when you're asleep)? I run and do step aerobics and recently, my calves are cramping up at least once every other week. Is it the cold weather?
David Watt: Most of the time, cramping in the calves or feet can be related to a low level of electrolytes in your system post-exercise, running, etc. Be sure to eat a few salty snacks after exercise such as pretzels and throw in one of the best fruit sources for electrolytes: bananas. Also, stretch your calves before you go to bed by standing on the stairs and dropping your heels for a 30-second count.
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Fairfax, Va.: Just a tip for some people who may want to get moving but aren't sure how or don't have the motivation needed to continue.
I started out walking -- with a destination in mind. It was just the 7-Eleven a half mile from home at first, for the paper. Then the TJ Maxx down the street (a mile from home). Then the public library, a little farther away. Then K-Mart, about two and a half or three miles away. I always wore a backpack and used that walk for errands (returning library books, buying shampoo, etc.).
That was about eleven or twelve years ago. After a while, I started looking for "more." More distance, more speed. I kept building up, and I finished my third Marine Corps marathon last October.
Susan Morse: Way to go, Fairfax!
We love hearing these stories. Funny how this stuff becomes addictive. Some while ago, in the Health section, we solicited reader feedback on what tips they followed or tricks they used to reinforce their walking or jogging exercise habits. Some people found, as you did, that incorporating errands into their daily walks gave them a goal they could focus on. Then there were the folks who read books (!!!) while walking and checked out the neighbors' houses for remodeling changes, etc. Hey, whatever works. Congratulations on that marathon!
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Target Heart Rate Question: I am 31 years old and I weigh 170 pounds. I am trying to lose 20 pounds. I have started working out 4 times per week and have started watching my diet closely.
Is it worth it for me to maintain a close watch of my heart rate during the course of my cardio workout? I usually just make sure that my heart rate is at least 170 for at least 30 minutes. Is this a good strategy?
David Watt: Heart rate monitors have become a new tool in fine tuning one's aerobic capacity. It can help runners know what pace to run for a long race such as a 10K, 10 miler and marathon. For workouts, they can be another tool. Personally, I would focus on what workouts you enjoy and follow a plan that incorporates slow and steady increases in pace and volume. If you are out of breath during one workout, you have probably exceeded your ideal heart rate for aerobic exercise. Simply slow down a bit and build it up over time.
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Chicago: I'd like to try to work in some more running into my current workout routines, but one day a week I do a fairly heavy weightlifting routine with squats, deadlifts and other leg exercises and find I'm not really able to run for a couple of days after that lifting session. Am I just going at cross purposes trying to get some more running into my workout or is there a routine or schedule I can use to get around the soreness in my leg muscles?
David Watt: If running will be one day per week, take it slowly. The first time should be comfortable; what I call a "conversational running pace." Add some one- to two-minute walking intervals with the run. If you like it, add a second day per week.
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WDC: I ran the MCM in October - awesome by the way! I am really into running and obviously training for the marathon took a lot of time and thus I didn't weight train throughout the summer. I'm back in the gym trying to run and lift weights too, but obviously I'm finding I'm a bit weak. I was lifting up till about April/May when running season when full swing....how long do I have to wait (no pun intended) to see results back again or until I see my preseason strength back? A month or more - I've been at it again for two weeks. I'm not impatient, just curious.
David Watt: Weight training can be incorporated into marathon training, just less volume than you'd tackle when in a steady state workout regime. Age is the factor when looking for how long it takes to realize increased strength. Next time you run the MCM, keep one day per week for weight training.
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Swimming lessons: Centreville, I agree with taking swimming lessons. Before my first sprint-length triathlon, I could not swim one lap without having to stop. I got a coach, and then later took a Master's swim class. It made all the difference in the world. I am still not fast, but I can swim a long time. Learning different strokes gave me a better workout too.
Susan Morse: Thanks for that feedback on swimming!
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Alexandria, Va.: Since the weather has turned colder I've started doing more aerobic classes and treadmill, elliptical work. I'm in the process of taking off my excess weight. Forty-three pounds this year so far. I don't feel like I've exercised unless I've sweated. Am I correct in this? I try to do something five or six days a week. I feel I can go faster on a treadmill because it is easier on my knees, rather than on pavement. Is that right? If I walk I make sure I walk for an hour, instead of intervals on the treadmill for 30-40 minutes -- are these workouts equivalent? Do I appear to be on the right track?
David Watt: Hi -- I'd say you're on the right track. Congrats on the weight loss too. I'm like you on the sweat factor; must be a guy thing. It is not necessarily the best indicator of a solid workout, be it on the elliptical or outside running. Check your pulse after running or doing another aerobic exercise. Write it down in your workout log. If you recover from a high pulse more quickly over time, then you are getting in better shape.
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Seattle: In general, how much weight lost per month/week is considered to be healthy. I know each person is different, so could you give me a percentage?
Thanks
Susan Morse: Hi Seattle,
Safe weight loss is generally in the range of from half a pound to 2 pounds per week.
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Arlington, Va.: I had given up running altogether due to arthritis pain in my knees, but I've figured out that I can "shuffle" run for short distances without pain. Do you know of people who have continued to run with osteoarthritis in their knees/hips? Any pointers on running form/practices for those of us suffering from arthritis pain? (Besides telling us just to do low-impact exercise like walking!)
David Watt: No one likes to hear anyone tell you to stop running. Shuffling along is okay, as long as you be careful picking up your toes to avoid tripping on uneven surfaces. I'd also look to wear a running shoe that has extra cushioning in the heel, as you may end up hitting the heel area more often while "shuffling". One other tack; combine walking and running in two-minute intervals.
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Buying Running Shoes: I'm trying to get motivated to run more regularly (now only about 1-2 times per week), and I need to buy a new pair of running shoes. Outside of running I also like to do a lot of walking, some weight training and some gym workouts on the elliptical. A friend recommended that I get two pair of shoes and only ever wear the running shoes for running. This is a bit of a strain on my budget. Are there strong merits to owning one pair of shoes that are ONLY for running?
David Watt: Running shoes can suffice for elliptical and weight training. Where running shoes can suffer is playing court sports: tennis, basketball, et al. Any side-to-side movement destroys the intended motion of a running shoe.
One other thing on running shoes: once you find a pair that you like: BUY TWO PAIRS AT ONCE. Alternate wearing the pair. This way, you will have the shoes you like for a longer time. Shoe companies are notorious for "tweaking" designs, so grab them when you find the perfect pair for you.
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Washington, D.C.: How often should you do ab work to see results? Should do at least something everyday or take a day or two rest in between as you would other major muscle groups?
Susan Morse: Hi Washington,
Abdominal muscles -- like any other muscles of the body -- need occasional time to rest and repair themselves; that's also how they get stronger. Plan to exercise abs no more than 2 to 3 days in a row. Then take a break of a day before coming back.
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N.Y., N.Y.: I work-out 6-7 days a week which includes treadmill or outside running about four times per week. I usually do about 3-4 miles per session. how often to replace running shoes?? My current Gel Asiscs are comfy but the threads started popping loose in the toe box area very quickly! These are not as pricey as Nike Air or Shox. any comparison suggestions?
David Watt: Shoe replacement is not an exact science. Some people will tell you it's a mileage thing like a tires on the car. That works if you are a competitive runner who is pilling up the mileage. Many people use 300 to 400 miles as a rule of thumb. What is more important is to see how you feel after wearing them for six months. Do they feel a bit dead? Is the ground absorption lost? If so, it's time to get a new pair.
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Alexandria, Va.: Experts say that you should exercise 30 minutes a day...what if I exercise for an hour and a half three days a week and do nothing the rest of the week? Do you need to raise your heart rate every single day, or can you combine that time over fewer days? Thanks!
Susan Morse: Hi Alexandria,
It's better to exercise daily -- even if you have to break that exercise into several 5 or 10-minute segments. (Think: climbing the stairs at work, walking the dog, huffing and puffing up the Metro escalator.)
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Newport News, Va.: Can you recommend a book on running that has a heavy emphasis on form?
Many of the books I have seen spend 10 pages on form and 50-100 pages on nutrition. Since I'm basically just starting out and worried about hurting myself (and not so worried about fueling up for an ultramarathon), I feel like that's a little backwards.
Oh, and pictures are a HUGE plus.
Susan Morse: Hi Newport News,
I'm gonna grab this one before Dave does. Don't know what he'd say, but the book we think is great on this topic and have recommended many times before is "Chi Running," by Danny Dreyer (Simon & Schuster).
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Burke, Va.: I know I'm submitting late, but I'm hoping you can help me. I just joined a gym and have started moderate workouts on the treadmill. I'll walk for a few minutes, run for a few, then walk again, altogether for about 30 minutes. When I run my heartbeat jumps up to over 200 beats per minute.
I'm a light smoker and am not in the best shape. What can I do to decrease my heartbeat so that it doesn't feel as though it's jumping out of my chest? I'm quitting smoking, of course.
Thanks.
David Watt: On the heart rate issue, check the charts for your age. Usually, heart rates should be kept below 185. It probably relates to your current fitness level. Remember, start slow. Don't go full bore in running or elliptical workouts. Step it up slowly. Your heart rate should be comfortable except for those moments of anaerobic drills -- on occasion.
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San Francisco: I have been diligent over the past two years in exercising and weight control, having lost 30 pounds over that period (195 down to 165, 5-foot-8). I feel I am in the best shape of my life. My challenge over the last 6 months has been to achieve my target weight/percent body fat of 158 pounds, and 7 percent body fat from my present 10 percent, but I have had a great deal of difficulty in reaching it. Any suggestions?
David Watt: You have done a great job and can be a model for many others to follow. On the body fat count, you will have to look at what you eat now compared to six months ago. One thing that can help you in the long run, is to develop a running or exercise "maintenance program." Logs can help. Since you lost weight, your body is adjusting to the change. Eating and exercise now have to find a happy medium -- the maintenance mode.
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Washington, D.C.: Thanks for taking questions!
I've been running on and off for 10 years now. I've experienced knee pain that has increased at times and lessened at others. I recently realized it's weight-related; when I go over 135 pounds (5-foot-4, 32-year-old female), the pain comes back, mainly on the outer side of my right knee. When the weight comes off, things are better.
My question is, is this something to be concerned about if I gain the weight back? I'm not sure if everything really is fine if I don't feel the pain, or if I might be doing some damage I don't really feel. Also, what is your opinion on glucosamine and chondroitin?
David Watt: Weight gain can certainly be the source of pain. I tell my running buds that when I run marathons now compared to our "fighting shape days," I feel like I'm carrying around a bowling ball. Added weight does cause increased strain on joints and can be the direct cause of pain. You made need to try another running shoe too.
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Fairfax, Va.: Hi, I'd really like your advice. I'm a 23-year-old female, 5-foot-3, and weigh between 135-140 pounds. I'd like to lose a little weight and really tone my body, as well as start developing good eating and exercise habits that will keep me healthy as I age.
However, I'm on a very tight budget so signing up for a gym is out of the question and buying healthy food just seems so expensive sometimes. Also, with the days getting shorter I don't feel comfortable talking walks by myself when it's not daylight, and I work at a desk job from 8-5. My stamina has never been very good and I struggle to jog even eight minutes straight. Can you point me in the right direction to start developing a healthier lifestyle?
David Watt: Your dilemma is applicable to everyone who works and can't find time, location and money to achieve fitness. You do not have to join a high priced health club nor hire a personal trainer. Ask one of your friends to join you at lunch at work: first walk, even on the cold days. On the weekends, try a public rec center. Classes are cheap. On the running side, groups gather at local running stores once a week for group runs. Good luck
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Susan Morse: Well, Crewsters. That's all we have time for this week. Join us again here in two weeks to pick up where we left off. Meanwhile, layer up against the cold and keep running ... and swimming ... and walking ... and feeling good. We'll look for you out there on the trails. 'Til next time!
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