Track & Field

Running

I can’t make it through my run without a bathroom break. Any advice on how to keep my stomach from making me stop?

Mastering the Energy Game: Tips to Avoid Bathroom Breaks While Running

Hi Jay, that's a great question because everybody's digestion is a little bit different and timing is everything. But running is an energy game. You want enough calories that you feel energized to go the distance and not too much that you're having to stop along your run to go to the bathroom. Whether it's number one, or number two. I would try moving your calorie intake and your fluid intake. Either back from your run further or a little closer to your runs and Really? It's going to take some practice to get it down. But playing with the timing will help you get on top of this. You might also want to consider the type of calories that you're eating. Maybe not too much fiber close too close to the time that you're getting out there to hit the road. So, I hope this helps and follow up with a question. If you need more more advice. Thank you.

Timing is everything when it comes to digestion and running. Experiment with moving your calorie and fluid intake back from your run or closer to it, and consider the type of calories you're eating to optimize your energy levels for your runs.

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Hi Jay, great question! Digestion and timing can vary for everyone, so finding the right balance is key. Running is all about energy, so you want to ensure you have enough calories to fuel your run without causing frequent bathroom breaks.

One approach is to adjust your calorie and fluid intake timing. Experiment with consuming your calories and fluids either further back from your run or closer to it. This trial and error process will help you find the optimal timing that works for you.

Additionally, consider the type of calories you're consuming. Avoid consuming too much fiber too close to your run, as this can contribute to stomach discomfort. Finding the right balance of nutrients that provide sustained energy without causing digestive issues is important.

I hope these tips help! Feel free to ask any follow-up questions if you need further advice. Happy running!

My daughter, Talitha Diggs, is one of the best 400m in the world. Does it matter that your parents or coach are champions for you to listen to them?

Parental champions: Timing, leading by example key for success

Joanna, I'm surprised you have questions because you have so many great answers. I am such a huge fan of talitha and all that she has accomplished and I would say timing is everything that a lot of times we get an eye roll from our children as they as they find their Niche and sports and but over time that they really value your opinion and it's hard to be a Gentle Leader but Mostly leading, by example is the best way to do it and you're doing quite a good job at that.

Timing is everything when it comes to parenting, and leading by example is the best way to go. You are doing a great job!

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It's wonderful to hear that your daughter, Talitha Diggs, is one of the best 400m runners in the world. When it comes to whether it matters if your parents or coach are champions for you to listen to them, I believe timing is crucial. Sometimes, in the beginning, children may roll their eyes as they explore their own interests and sports. However, over time, they come to value your opinion and guidance.

Being a gentle leader and leading by example is often the most effective approach. It can be challenging, but you seem to be doing a great job in that regard. I'm a huge fan of Talitha and all her accomplishments. Keep supporting and encouraging her on her journey.

I feel like I run much slower in the morning than in the afternoon. Is this normal?

Afternoon runs feel faster - stick with a routine!

Josh, it is great that you have found a time of day that you feel faster. I wish I was that lucky. Whatever the case may be. There are so many benefits to finding a routine in Fitness. So whether that speed or getting your to-do list and check or feeling the endorphins Post run, the most important thing is sticking with a routine if it's the afternoon go for it.

Having a fitness routine, no matter when it is, can bring many benefits. Sticking to the same time each day will help increase the chances of success.

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It's completely normal to feel like you run slower in the morning compared to the afternoon. It's great that you've discovered a time of day when you feel faster. Finding a routine in fitness has numerous benefits, whether it's about speed, accomplishing your to-do list, or experiencing the post-run endorphins. The most important thing is to stick with a routine that works for you. If running in the afternoon helps you achieve your goals, then go for it!

With the temperature getting warmer, how do I get my long runs in during the hot, humid summer months?

Conquer the Summer Heat: Tips for Long Runs

And I am so glad the weather isn't giving you an excuse to forgo training. It's really just about preparation. Right? So dressing properly running in the coolest part of the day. Typically that's morning early morning, before the sun rises and making sure you're also wearing sunscreen when our skin is burnt. It actually doesn't dissipate heat very well and lastly to stay hydrated throughout the day. Not just your time during training staying hydrated throughout the day is critically important getting Even those electrolytes through juices or carbohydrate drinks, sports drinks, and most importantly water. Good luck this summer.

It's important to prepare for running in hot weather, such as dressing properly and running in the cool part of the day. Make sure to also wear sunscreen and stay hydrated throughout the day with water, juices, and sports drinks.

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With the temperature rising, it's great that you're determined to continue your long runs during the hot, humid summer months. The key is preparation. Make sure to dress appropriately for the weather and choose the coolest part of the day for your runs, typically early morning before the sun rises. Don't forget to apply sunscreen to protect your skin from burns, as burnt skin doesn't dissipate heat well. Staying hydrated is crucial, not just during your training sessions, but throughout the day. Drink plenty of water and consider replenishing electrolytes through juices, carbohydrate drinks, or sports drinks. Best of luck with your summer running!

Why did I start running the most I have run in my life when my wife got pregnant with our first kid? (I have numerous friends with same experience)

Running: A Common Response to Fatherhood for Many Men


It's probably very common to buy your first pair of running shoes. When your wife is pregnant with your first child, one to defy age to feel younger, when you're gaining grown-up responsibilities. But also to to process, the changes that are head, you are going to have the privilege to share your life, your lifestyle with another human being and there is no greater privilege as a Parents. Then to grow into that, you need to process. How you're going to share that relationship with your wife, how your relationship is evolving, how you're going to pay for college? There's so much to process, but there's really no better way to process it. Then the miles ahead.

It is common for people to buy their first pair of running shoes when they are about to become a parent and need to process the many changes in their life.

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It's quite common for individuals to start running more when their wife becomes pregnant with their first child. Many people, including myself, have had a similar experience. 

There are a few reasons why this might happen. Firstly, running can make us feel younger and help us defy the aging process, which can be particularly important when we're taking on the responsibilities of becoming parents. 

Running also provides a way to process the significant changes that lie ahead. Welcoming a child into your life is a profound privilege, and it comes with a lot of adjustments and considerations. Running allows you to reflect on how you will navigate this new chapter, how your relationship with your spouse will evolve, and how you will handle the financial responsibilities, such as saving for college. 

Ultimately, running becomes a means of processing and preparing for the journey ahead. It offers a way to clear your mind, find clarity, and embrace the miles that lie ahead as you embark on this incredible journey of parenthood.

I've been hearing a lot about how one should modify their training based on where they are in their menstrual cycle. Have you incorporated this into your training?

Unlock Your Potential: Training with Your Menstrual Cycle

At the height of my career being able to train in sync with my menstrual cycle. There just wasn't enough knowledge and Science and data out there to be able to accomplish that on top of that. I trained with a large training group still do continue to today and so it's not really possible to selfishly structure my training that specifically I need to be able to work out hard every Tuesday and every Saturday and Sunday. with my teammates and I see a benefit in some respects in in having an off day or not feeling 100% And still getting out there and pushing myself and getting the work in it is trained me to believe that I don't have to be 100% to accomplish the goal that I've set out to do but I also believe that if you want to train specifically with your hormone cycle, there is a great book out there that I read recently the one that made it seem so tangible and that was the book Roar by Stacy Sims. So if you're interested, you should check it out.

I wasn't able to train in sync with my menstrual cycle due to lack of knowledge and data. However, I have learned to push myself even when I'm not feeling 100%. There is a book out there called Roar by Stacy Sims which explains how to train with your hormone cycle.

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During my career, I didn't have the opportunity to modify my training based on my menstrual cycle due to limited knowledge, science, and data available at the time. I trained with a large group and had set training days with my teammates, which made it challenging to structure my training specifically around my cycle.

However, I did see benefits in pushing myself even on days when I didn't feel 100% or had an off day. It taught me that I could still accomplish my goals even when not at my peak performance.

If you're interested in training in sync with your hormone cycle, I recommend reading the book Roar by Stacy Sims. It provides valuable insights and practical guidance on this topic.

Deena Kastor answers your Running questions. See all the advice Deena Kastor has and get answers to your own Running questions.

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Deena Kastor is an American long-distance runner and 8-time national cross country champion. She was the holder of American records in the marathon (2006-2022) and numerous road distances. At the 2004 Olympics in Athens, Greece, she won the bronze medal in the women's marathon. She ran collegiately for the University of Arkansas, coached by Joe Vigil and Terrence Mahon, and post-collegiately coached by husband Andrew Kastor. Kastor has earned two silver medals in the IAAF World Cross Country Championships, and holds U.S. records in the women's road 10 mile, 15K, and 8K. She formerly held the women's marathon, half marathon, 10,000m, and road 5K records. Kastor has won multiple awards, including the Jesse Owens Award, USATF Runner of the Year (2001, 2003, 2004, and 2008), and C.C. Jackson Award. She has been inducted into the New York, National, and Southern California Jewish Sports Halls of Fame.