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.
I recommend using tailwind for long runs and doubling the amount if you are running at high altitude. Transcript: "What do you eat on long runs? And does that change based on the elevation? I'm going to assume that this question is asking, does that change based on the altitude that you're doing your long run at? Personally, I like to use tailwind, which is a liquid form of calories, carbs and electrolytes. I've recommended this for a lot of athletes that I work with as it usually sits pretty well in the stomach. And what I would recommend if you are doing a longer harder run up at altitude is that you continue using the whatever food source that you found works well for you, but you're going to probably have to double it at least for the total amount. Once you're up at altitude training, your body tends to really burn through carbs at a much higher rate and being able to take in these extra amounts of carbs is going to really help, assist in your recovery."
Strength training is important for any distance runner in order to prevent injury, improve performance, and increase power and biomechanical efficiency. Plyometrics can also be helpful when the legs are tired during the last lap of a race. Transcript: "How important is strength training if you're a 5,000 meter runner? Strength training for the 5,000 is extremely important. You know, I'd actually say that strength training for any distance is a key to a long running career. The number one thing that strength training can do is really assist in injury prevention. Strength training when done properly and heavily enough to meet the demands that running is asking of your body can help with tissue adaptation, can improve your stiffness, can improve your mechanics. And then secondarily, strength training, especially when programmed correctly with the season, can really help to improve power, can improve biomechanical efficiencies, and some of that can lead to some really significant performance gains. And you can see so many races that really have come down to the last lap, and that's where some good plyometric, good heavy lifting can really come in handy when the legs are fatigued, is to be able to power you through that last fast 400."
Step rate is important for endurance runners and can help reduce loads on the knees and achilles. Studies have found that very efficient, high level runners typically have an average cadence around 180 to 185 steps per minute, but making a 5-10% improvement in your natural cadence can provide significant benefits. Transcript: "How important is step rate and what should it be if you are an endurance runner? First of all, there's not one magic number that it should be. A lot of studies have found that very efficient, high level runners typically have an average cadence around 180 to 185 steps per minute. However, there has been some really awesome research done on taking whatever your normal cadence is and making an improvement of 5-10% can significantly reduce loads on the knees on the achilles and just add some more efficiency into your running mechanics. So step three is a very useful tool to help just manage maybe where some of the load is being placed when you run. And it's a really easy thing to use as like an external cue, something you can listen to something you can focus on to just try to take whatever your natural cadence is and make some really small improvements to get some really big gains on the back end for your running."
Physical therapists can help with injury prevention by educating patients in evaluations and hosting community courses/workshops to further dive into the anatomy, physiology and reasoning behind injury prevention. Transcript: "How can physical therapists help educate people on injury prevention? Really there's a long list of ways that PTs can get out there and spread the knowledge but two things that I have found to be really helpful is one just really making sure that you maximize the time in your evaluations do thorough evaluations with your patients early on in your relationship with them and use that time wisely to educate them a little bit more on the importance of injury prevention and also that a lot of this can be taken into their own hands and then they can be sent home from you with a huge toolbox of things to use to help prevent injury and allow them to keep doing the things that they like to do. Another way that I found super helpful is to host like a community course or just like you know a workshop so like open your clinic on the weekends limit to a small number of people maybe you do a couple rounds but hosting a class where you can just go over some exercises in a small group setting answer questions maybe you get a little bit more in-depth into anatomy, physiology, the reasoning behind injury prevention but I think that that like community outreach and that class and that kind of like safety for people ask questions and explore is super important and an easy way to get the word out."
The most valuable training advice for someone trying to break a three hour marathon is to be consistent in their training and don't be afraid to do some speed work once a week. Transcript: "What is the most valuable training advice to someone trying to break a three hour marathon? I think two things, consistency, which comes from doing all the little things correctly. Whether that's strength training, core work, getting body work, massage. PT, but the more consistent you are in your training, the more gains in your fitness that you are going to see overall, the fewer days that you miss the fewer workouts you miss the better and faster you're going to be. Also, even though it's the marathon don't be afraid of speed work a good one day a week of some nice fast track work can really go a long way."
The host country can add new sports or events in the Olympic Games. For Tokyo in 2020, Japan added sport climbing, surfing, baseball, softball, karate and skateboarding. For Paris in 2024, they are keeping skateboarding, surfing and sport climbing, but adding breakdancing instead of baseball and karate. For Los Angeles in 2028, it is not known yet what will be added, but hopefully the 50k racewalk will return. Transcript: "The host country has always had some influence in adding new sports, but 2016 it was, I think it's in the charter now that the host country can add new sports or events. In Tokyo, the Japanese added sport climbing, surfing, baseball, softball, karate, and I'm missing one, skateboarding, sport climbing, surfing, karate, and baseball. And for Paris, they're keeping skateboarding, surfing, and sport climbing, but they're adding breakdancing. They took away baseball again, I think, and also karate, but they're adding breakdancing. I'm not sure what they're gonna add for Los Angeles in 2028, but it should be interesting. Hopefully the 50k racewalk will come back."