World class runners and coaches are here to answer all of your running questions. Learn about training for a marathon from top long distance runners like Deena Kastor or Dave McGillivrary, or find out how to best recover after a race from physical therapists like Kate Edwards. No matter your question, you can browse informed answers from a curated list of verified experts on AnyQuestion.

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David Kilgore is an ultra-runner renowned for his fearlessness and endurance. He's a four-time Florida state track and cross country champion, All-American runner, and member of the US World Trail and Ultra team. In 2020, he ran 100 miles in a day for charity and circumnavigated Manhattan. His greatest feat was winning the World Marathon Challenge, running seven marathons in seven days on seven continents, with his fastest time being 2:41:50 in Miami.

Middle and long distance coach for all events on the track and roads.
25+ years of coaching.
USATF Level 2 certified.
Based in Flagstaff, AZ.
I have had the good fortune of working with HS individual and team champions; conference and national-level athletes in the NCAA; runners on the Olympic and World Championship stages; and an array of recreational athletes spanning the global running community.

Professional runner for On • 11x NCAA All-American • NC State grad

Whit grew up on the east coast of the US just outside of Philadelphia. After high school, he ventured west and worked at Arcosanti, a solar architectural wonder in Arizona designed by his Uncle, Paolo Soleri. He studied aviation at Cochise College and transferred to the University of Arizona to study Japanese. He joined an exchange program to Japan and The Kansai University of Foreign Studies, where he discovered the sport of Triathlon. In 1986, he placed 2nd in his first race and 12th in Ironman Japan, qualifying for the Hawaii Ironman. He moved to Honolulu and excelled as an elite amateur, winning numerous Triathlons, Duathlons, and Running races. He's a 7 time Ironman finisher, 2 time Champion of the Keauhou-Kona Triathlon, and Hawaii Volcano Marathon Champion. PR's: 5K – 15:38, 10K – 32:30 (after 40K bike), 21K – 1:14, Marathon 2:52, Ironman – 9:38.

Guiness Book of World Record holder for running 7 marathons on 7 continents in 7 days. 18 time Boston Marathon runner. Ask me anything!

Colleen Little is a physical therapist, team physical therapist/strength coach/medical coordinator for the Nike Bowerman Track Club, and former clinic director for a PT and Wellness Clinic at Nike World Headquarters. She has worked with 11 Olympians, 11 World Team members, 2 Olympic Silver Medalists, and multiple national record holders. She is trained in manual therapy, myofascial release, dry needling, gait analysis, and strength training. She was a 2 x Division I Women's Soccer National Champion and won the Kauai Marathon in 2009 and the Portland Marathon in 2012. In her free time, she enjoys trail running, mountain biking, and skiing.

Ed, it's a great question. Thanks for asking. Is it safe to run 100 miles plus per week? And the answer is that I love running, and I love my patients to run all the time. But running is a different thing for every single person. Some people are built to run 100 miles a week, some people are built to run 15 miles a week, and there's not a one size fits all. So my main advice on how much running is healthy for you is, number one, building up too quickly is not great. So you want to build up your base over time. We call that something the acute to chronic workload ratio. And if your acute to chronic workload ratio is skewed, meaning you're trying to load in too many miles too quickly, you'll get hurt. So you don't want to start at 100. You want to start slow. And then in pre, you want to recognize what kind of body do you have. Do you have a body that can hold up to a lot of miles? What are your hips like, your knees? What about your stride, your strength? There are so many factors we think about when we talk to people about keeping them running healthily. So I'd like for you to think about all those things. And those are things that somebody like me will look at and try and figure out when you come see us. So there's not a one-size-fits-all. Listen to your body. And if you're getting hurt a lot, meaning if you're hurting all the time, you definitely want to look at the things that you need to start thinking about changing. And I'm sure I'll talk about those in the questions ahead.

Running is different for everyone, build up your base over time, and listen to your body. If you're getting hurt a lot, consider changing some things.

Is it safe to run 100+ miles per week in training, or is there a number above which it becomes unhealthy?

Expert Advice: Your Body Determines Safe Running Limits

Is it safe to run over 100 miles per week in training, or is there a point where it becomes unhealthy? The answer is that running is unique for each individual. Some people are built to handle 100+ miles per week, while others may thrive on 15 miles per week. There is no one-size-fits-all approach.

To determine how much running is healthy for you, it's important to consider a few factors. Firstly, avoid building up mileage too quickly. Gradually increase your base over time to maintain a balanced acute to chronic workload ratio. Starting with 100 miles per week right away is not advisable.

Additionally, assess your body's capabilities. Consider factors such as your hips, knees, stride, and overall strength. These aspects play a role in determining how much running your body can handle without risking injury. Consulting with a professional can help evaluate these factors and provide personalized guidance.

Ultimately, there is no definitive answer. Listen to your body and pay attention to any persistent pain or injuries. If you find yourself frequently getting hurt, it may be necessary to make adjustments and seek professional advice.

That actually is a great question. And it definitely applies to me because I am still recovering from my New York City Marathon from three weeks ago. So for us, we usually take two weeks off completely not running. And I took two weeks of this time around, and then I started running. I ran the first time two days in a row, and then took a day off, and then actually ran every other day. So right now, we are in the middle of week four since I run the New York City Marathon. And I've only ran five times. Now, I will say that typically, it's just a two weeks off and then start running maybe like the whole week, everyday running four miles, or two every other day. And also I try to just do things that are not running related like take a vacation, go visit family and friends, and get massages and try to rest as much as I can. And I mean, resting from a marathon or recovering from marathon is not just physical. It's also mental. So I will try to do things that doesn't attacks me mentally. And I mean, that's a little challenging these days as a mom just because my daughter is always needing me. And so I try my best to recover. But yeah. I think the first couple of days, actually when I got home, I literally didn't even get out of the house. Now, I'm not saying that that's normal. But that's what I decided to do just because I was super tired, and it been like a very intense five weeks of training leading up to New York City Marathon. I also tend to watch a lot of movies during my recovery. And a couple of years ago, I started crocheting. And I didn't really have a lot of time when I was training for my marathon. So I started getting back to crocheting. So I made a few beanies during my recovery, watched a lot of movies. And so it's been just fun to just have a downtime. And I'm actually still having downtime for the rest of this month, I mean, until four weeks just because a marathon takes a lot out of you. And I want to make sure that when I get back to my next marathon, I'm motivated physically. I'm ready to go. Because it's going to be a long build.

For recovery after a marathon, I take two weeks off completely and then start running every other day. During my recovery, I do things like take a vacation, visit family and friends, get massages, watch movies, and crochet.

Recovering from a marathon: the physical and mental journey

Recovering after a marathon is an important process. Personally, I am currently in the recovery phase from my New York City Marathon three weeks ago. Typically, I take two weeks off from running completely. After this period, I gradually ease back into running, starting with shorter distances and incorporating rest days in between. In the fourth week post-marathon, I have only run five times.

During the recovery period, it's not just about physical rest but also mental recovery. I try to engage in activities that are not running-related, such as taking a vacation, visiting family and friends, getting massages, and prioritizing rest. Mental recovery is equally important, and I try to avoid activities that may mentally drain me.

In my personal experience, the first few days after the marathon are usually spent resting at home. I take this time to relax and catch up on movies. Additionally, I have recently taken up crocheting as a hobby, which I find enjoyable during the recovery phase. This downtime allows me to recharge and prepare for future marathons.

Recovering from a marathon is a gradual process, and I ensure that I give myself enough time to fully recuperate before diving into the next training cycle. This helps me stay motivated and physically prepared for the challenges ahead.

As a beginner, should you get to the front of the starting line? Short answer is no, not a good idea. Number one, just for courtesy's sake, you'll probably have faster runners behind you that are going to want to get by, and you're impeding them. But for safety's sake, same reason. I mean, they can push by, and you're in danger of getting knocked over or trampled. But also, it just doesn't make a whole lot of sense. I mean, most of the races we have now are chip timed where-- it's called a chip because it used to be a little-- like actual little disk that you used to lace into your shoe. But now, usually it's on the back of your race number-- your race bib. And it's a telemetric chip or timer. What it does is once you cross that starting line, it turns on. And then, when you cross the finish line, it turns off. It gives you your net time from start to finish. So if you're five rows back, or 10 rows back, or 10 minutes back, it doesn't matter. It's going to deduct the time from when the gun goes off until you cross that starting line. So it doesn't really pay. It's not going to give you any real advantage when you get that net time. The other thing is just for your own pacing. I mean, usually, you want to do a nice, steady-paced race, or maybe go a little faster each mile, or have a negative split where the second part of the race is faster than the first. If you're right out there with the leaders, you're at risk of going out way too fast at the outset and blowing yourself out in the first two minutes of the race. So start where you should be. They usually have signs with predicted pace. Line up there, and you're going to have a great race.

No, it's not a good idea to start at the front of the starting line as a beginner. It won't give you any real advantage and could lead to over-exerting yourself in the first few minutes of the race. Start where your predicted pace is and have a great race.

If I'm a beginner, should I get to the front of the starting line?

Positioning at Starting Line: Why Beginners Shouldn't Rush to the Front

If you're a beginner, should you get to the front of the starting line? In short, it's not a good idea. Firstly, it's a matter of courtesy. Faster runners behind you will want to pass, and you may impede their progress. For safety reasons, being at the front can put you at risk of getting knocked over or trampled.

Moreover, it doesn't provide a significant advantage. Most races nowadays are chip timed, where a telemetric chip on your race bib records your net time from start to finish. It deducts the time from when the gun goes off until you cross the starting line, regardless of your starting position. So being a few rows back won't affect your net time.

Consider your own pacing as well. It's generally recommended to maintain a steady pace or gradually increase speed throughout the race. Starting at the front with the leaders may tempt you to go out too fast and exhaust yourself early on.

Instead, line up where you should be based on the predicted pace signs provided. Starting in the appropriate position will ensure a better race experience for everyone involved.

Okay, one of the most important things as a coach is not force your athlete into your system to survive, but work your system around the athlete. With that said, I do not advocate pushing or pulling, and I'll tell you why. First of all, there's no exact way to run. Heel striking, midfoot striking, pushing, pulling, there are so many different ways, and people have been successful in all of these. I care more about where their foot lands, whether it lands under them or just slightly ahead of them. But normally beginners are over striding or heel striking, they're reaching out, and sometimes midfoot strikers, their body's ahead of their foot. But with that said, be really careful whether you change strides and do not do things drastically. You want to work on things like stability work, your whole body, that will help with your running form. Drills, I favor DanPath sprint drills, it will help both pushing and pulling. Ancillary work, hill sprints, power off the foot, all that kind of stuff. But be really careful changing your stride, and I do think there's a difference between changing an elite stride and changing a novice's stride, because elites have run for a long time and their body gets into a pattern of movement, whereas novices, they haven't gotten there yet. And so pay attention, why are you changing your form? If you're healthy and running well, why are you changing your form? Yes, to get faster. But test this on a treadmill with your oxygen consumption and running economy, and make sure it's not BS.

As a coach, it is important to work your system around the athlete and not force your system onto them. Be careful when changing a runner's stride as there is no exact way to run, but focus on stability, drills and ancillary work such as hill sprints and power off the foot. For elite runners, pay attention to why you are changing their form, while for novice runners make sure they have the correct oxygen consumption and running economy before changing anything.

Do you tell runners to “push” or “pull” themselves forward when cueing about form and drive?

Coaching Insight: The Importance of Individualized Running Form

As a coach, I prioritize adapting my system to fit the needs of each athlete rather than forcing them into a rigid framework. When it comes to cueing about form and drive for runners, I do not specifically advocate for pushing or pulling, and here's why. There is no one exact way to run. Different runners have found success with heel striking, midfoot striking, pushing, pulling, and various other techniques. What matters more to me is where the foot lands - ideally under the runner or slightly ahead of them. Beginners often struggle with overstriding or heel striking, while midfoot strikers may find their body too far ahead of their foot. However, caution should be exercised when making changes to stride. Instead, focus on stability work that engages the entire body and helps improve running form. Incorporate drills like DanPath sprint drills that can benefit both pushing and pulling movements. Ancillary work such as hill sprints can also enhance power off the foot. It's important to be cautious when changing stride patterns, as there's a difference between altering the stride of an elite runner versus that of a novice runner who hasn't established ingrained movement patterns yet. Consider why you are seeking to change your running form. If you're running well and injury-free, ask yourself if the goal is solely about getting faster. Conduct tests on a treadmill to assess factors like oxygen consumption and running economy while ensuring any changes made are meaningful and not based on false claims.

So obviously confidence is one of the most important things you need to have successful performances and to be successful as an athlete. And, you know, definitely I remember my college coach told me that success breeds success. And that is so true. You know, when you're having great performances, it's easy to replicate them. But you know, when you're not Not when you're not hitting Great Performances, then it becomes much, much more difficult to have confidence, and there's definitely some techniques you can do. So you need confidence to get your greatest performances, but you also needed to be consistent. So, one of the things you can do is have amnesia for your poor performances, and always think of your good performance. Has the best athletes only see themselves as their good performances. They forget the bat. The other thing is To train like you're number two and race. Like you're number one. And that just means the science is saying. We need to bring more confidence to our racing and calmness and more intensity to our training. And then the next one would be to believe in your training or coach if you're going to train with the group or be on a team or whatever it is, do a training program, you've got to believe you're going to get your goals and then one of the most underrated things is specificity. Make sure you're not just getting fit that you preparing for exactly for the specificity of your event. And that will give you confidence, terrain temperature, competitors tactics. And then the second part of this is to keep a belief or confidence journal and that somewhere, you can go from time to time to boost your confidence. What's been your greatest challenge to date? Write it down. How did you do it? What's your greatest performance? A date relive. It see it in color, right? Details down. Down who are some Role Models? You can look to okay? Elwood kipchoge is a pretty good one. What are your three greatest strengths as an athlete? What are three compliments? You've been given as an athlete, write it down, what are three Awards, You've Won and then lastly, who in your life would be surprised to see you do great things, it's good to have someone in your Camp. So write these down, this will help, you know, confidence is huge to your success.

To have successful performances and be a successful athlete, confidence is key. One way to increase confidence is to practice having amnesia for poor performances and only focus on good ones. It is also important to train like you're number two and race like you're number one. Additionally, you should believe in your training and be specific when preparing for a certain event. Lastly, keeping a confidence journal can help boost self-confidence.

Unlocking the Power of Confidence: Techniques for Athletes

Confidence is crucial for successful performances as an athlete. To maintain confidence before a race, there are several techniques you can employ.

First, remember that success breeds success. Focus on your past great performances and use them as a foundation for confidence. Develop amnesia for poor performances and only dwell on the positive ones.

Train like you're number two and race like you're number one. Bring confidence and intensity to your training sessions, which will translate into your races.

Believe in your training and trust your coach or training program. Have faith that you are working towards your goals and that your training will pay off.

Specificity is key. Ensure that your training is tailored to the specific demands of your event, including terrain, temperature, competitors, and tactics. This preparation will boost your confidence.

Consider keeping a belief or confidence journal. Write down your greatest challenges, how you overcame them, and relive your greatest performances in vivid detail. Include role models, your strengths as an athlete, compliments you've received, and any awards you've won. This journal can serve as a confidence booster when needed.

Lastly, surround yourself with supportive individuals who believe in your potential. Having someone in your corner can provide an extra boost of confidence.

Remember, confidence plays a significant role in your success as an athlete, so prioritize building and maintaining it.

When should I incorporate ice bath? Since my recovery, the short answer is never. The long answer is that new research shows that a cool leg is less capable of muscle protein synthesis. So, with the reduction in muscle temperature, you slow down the necessary processes and within the muscle to generate new proteins by reducing blood flow, you reduce the amount of building blocks or amino acids that can be transported to the muscle. So if you're trying to repair or build muscle, I'll just avoid what the ice bath. You can read more about this in the Journal of physiology from December 1st, 2019, some really excellent research demonstrating the fallacy around ice baths.

Avoid ice baths for muscle recovery as they reduce blood flow to the muscle and slow down the necessary processes within the muscle needed for protein synthesis.

When should I incorporate ice baths into my recovery?

New research debunks ice baths for muscle recovery

When should you incorporate ice baths into your recovery? In my opinion, the answer is never. New research suggests that a cool leg is less effective in muscle protein synthesis. Lowering muscle temperature slows down the necessary processes for generating new proteins by reducing blood flow and limiting the transport of amino acids to the muscles. If your goal is to repair or build muscle, it's best to avoid ice baths. You can find more information on this topic in the Journal of Physiology from December 1st, 2019, where excellent research debunks the effectiveness of ice baths.