RW’s BIG Q+A Index

TRAINING: RACING

How can I avoid stitches in shorter races?
Why do I struggle in the last mile of a race?
Should racing related deaths be a concern?
I run 10Ks. How long should training runs be?
Why do I always get sick at 18 miles?
Why do I retch during races?
How should I prepare for my first 5K?
Why is the last mile of a 5K always so hard? I don't think I set off too fast.
Are some people simply better suited to ‘short’ distances?
How can I calm my pre-race nerves?
How can I overcome these crippling pre-race nerves?
Why do I feel sluggish early in races?
Can you race yourself fit?
What can I do to improve my kick at the end of races?
Is it okay to move from 10K to half-marathon?
How can I pace myself in hilly races?
What is causing this nausea?
Why do I always feel nauseous after half-marathons?
Why this post-race toilet problem?

Marathon
I need a doctor's certificate to race. Where can I go if my GP won't sign one?
Should I do speedwork the day before a marathon?
Is there an optimum age to set a marathon PB?
Can I split my long run into two efforts?
How can I recover in between marathons?
Beginners: Can I run/walk a marathon?
Can I run a 3:30 marathon on two runs a week?
My second marathon: overweight and slow
I've run a sub-3:30 marathon. How can I tell when I'm ready for sub-3?
I ran a 3:28 marathon - can I do sub-3?
Why do my quads cramp in marathons?
Why am I still exhausted two weeks after my marathon?
How should I tackle my first marathon? Five hours would be nice.
Can I run two marathons with just three weeks between them?
I've felt sick in my last few marathons. Why?
I feel guilty for run-walking a marathon...
My training was great. Why did I hit the wall in my marathon?
I've done my first marathon - what next?
Why do marathon schedules have high mileage?

Ultras
How should I train for a 50K?
How should I train for Lands End to John O'Groats?

TRAINING: GENERAL


How often should I take rest days?
Do I need to regularly hit my maximum heart rate to improve?
When should I start running outside?
How can I stop running too fast at my club?
How essential are rest days?
Should I vary my training sessions?
How can I balance night shifts and training?
Is there a correct way to run downhill?
What are strides?
How hard should speedwork be?
How can I conquer hill running?
What are the effects of altitude training?
Am I ready to phase out my walk breaks?
How can I calculate my maximum heart rate?
How should I carry water bottles?
Why cool down after a hard work-out? What happens if I don’t do it?
Can I do anything to lower my heart rate?
I've noticed that after long runs my pulse rate remains really high. Is this a problem?
Will running in tights help my training?
How can I increase my exercise at the office?
How can I tell if the weather is likely to change?
What are the distances of all track lanes?
How should I train between marathons?
I'm pressed for time. What should my one key session be?
How can I recover my speed after time off?
How do I do fartlek?
Is a maximum heart rate of 202 safe for a 40-year-old?
Is my heart rate too high in my steady runs?
Can breathing techniques improve my running?
Why did my heart rate shoot up 40 beats?
I can't manage threshold runs. Is it me or my heart rate monitor?
I get sore if I increase my training level. Please help...
How fast should my long marathon training runs be?
Why is marathon training making my other times slower?
Can a low heart rate lead to any problems?
Am I training too hard on my easy days?
What speedwork should I do for my first 5K?
I've been running for a year and I can't get quicker!
Why don't I get out of breath in speed sessions?
Should I train twice a day?
I only have one pace. How can I speed up?
How can I fit running around my job as a fitness instructor?

Motivation
Is it rude to listen to my MP3 player at club sessions?
Will running help me overcome depression?
How can I convince myself that I want to run?
I feel as if I have a love-hate relationship with my running. Any ideas to keep me motivated?
If I don’t run at least 30 miles per week, I feel out of sorts. Is this normal?
I'm new and demotivated after a bad race...
My racing and training is flat and aimless. Help!
How can I rediscover motivation after retirement?
Why am I heavy-legged and lethargic?
Do I bob up and down too much when I run?
Is a longer stride better?

Cross-Training
Should I warm up before weight training?
Can I combine marathon & triathlon training?
Will bulking up slow my running?
Can my cycling replace my running?
Will cross-training improve my endurance?
What can I do to tone up my legs?
How can I flatten my stomach?
Can bike sessions replace running and still make you a better runner?
Can my cycling help my running?
I'm injured. Can cycling keep me fit?
Will running affect my dancing?
How should I train for a triathlon?
What are the best elliptical trainer sessions for runners?
Will spinning classes help my running?
Treadmills: How effective are they?
How can I make the best use of my time on the treadmill?
Will attempting a triathlon weaken my running?
Should weight training count as a hard day?

Veteran Training
Am I training too hard for my age?

Junior Training
What shoes should my 15-year-old son run in?
I'm 17. How do I deal with growing pains and running?
How do I help my 10-year-old in his running?
How do I reach my potential as a good junior?

HEALTH: BEATING INJURY

Foot
I've been diagnosed with drop foot. When will I be able to run again?
Will my club foot hold me back?
When can I run after breaking my heels?
How can I strengthen my arches?
Do I really need orthoses?
As I get older I get more blisters. Why?
Will my big feet make me more injury prone?
Why these blisters every time I run?
Why these blisters from my new shoes?
I have blisters between my toes. Help!
I have a painfully curled toe. Will I need surgery?
How can I strengthen fallen arches?
Why does my foot get pins and needles when I run?
What's this pain under my foot?
Why isn't acupuncture helping my plantar fasciitis?
My rigid orthoses give me heel pain. Help!
What's this mystery lump on my heel?
How can I run with a painful heel spur? Do I need surgery?
How can I beat Morton's Neuroma?

Ankle Area
Will ankle weights make me a stronger runner?
I keep twisting my ankle. Do I need an ankle brace?
I've had a sore Achilles for a year. Is it because I stand on hard floors?
I'm having scar tissue removed from my Achilles. Will it work?
How can I deal with Achilles scar tissue?
How can I strengthen my ankles?
How do I avoid a repeat ankle stress fracture?
Rehabilitating A Sprained Ankle
I've broken my ankle. How can I return to running?

Lower Leg
Calf strains: Why they occur and how to treat them
When I run, my calves tighten, my shins hurt and my feet get numb. What can I do?
Why do I get painful cramp in my legs?
My calf cramps agonisingly after a mile. What's wrong?
Why this sudden calf soreness?
I've had calf pain for a fortnight. How can I shake it off?
I can't explain my marathon calf cramps
I got cramp at mile 20 of a marathon. Why?
Why these shin splints after five years?

Knee
Can I run with a below-knee prosthesis?
Can I run with knee cartilage removed?
Why do my knees feel tender after racing?
Why do my knees make grinding noises?
What's this knee pain?
Should I be worried by this swelling behind my knee?
My joints click when I run. Should I be worried?
A road camber is giving me knee pain... Help!
Could my running shoes have caused chondromalacia patellae? How can I cure it?
Can my knee cartilage be regrown?
Why do my knees click when I run?
Undiagnosed knee pain
Why does my knee swell every 13 days?
I have knee pain because of a leg-length discrepancy. How can I fix it?

Upper-leg
Why this pain in my backside?
What's this pain in the top of my leg?
Why this sudden hamstring tightness?
Will a hernia really stop me running for nine months?
What's causing this new pain?

Hip Area
Have I recovered from my pelvis fracture?
Why does speedwork give me painful hips?
What's this hip pain? Should I stretch?
Treatment for a sacroiliac joint sprain hasn't worked. Should I run through the pain?
I have less range of motion in my left hip than in my right. Is there anything I can do?

Upper-body
Why can't any specialist diagnose my back pain?
How can I reduce the impact on my back of running?
I have lower-back pain from minor scoliosis - must I stop running?
Should I give up running?
I did a half-marathon after two months of running. Now I have back spasms...
My back has stiffened completely and no treatment has worked. Help!
Beating worn vertebrae
I have sacro-iliac pain after childbirth

Other
Will wearing high heels affect my running?
Can MSM supplements or creams reduce joint pain?
What might help alleviate my arthritis?
How will a colostomy affect my running?
What can I expect after a five-week injury?
How soon can I run after abdominal surgery?
I've been diagnosed with arthritis. Must I give up running?
Why do my legs hurt most two days after a long run?
I've returned to running after three years. Now I have a pain behind my knee and an aching calf
How can I prevent haematuria?
Does running backwards help prevent injury?
I have three injuries on the same leg. Is it because I run on a camber?
I had shingles. Will running make it return?

Stretching
Can a lack of stretching affect performance?
How long should I hold a stretch?
What form of stretching is most beneficial?

HEALTH: NUTRITION


If I don't feel hungry after training, should I force myself to eat?
Will avoiding alcohol while I train for a marathon improve my performance?
Are there any foods that can help me sleep?
How much fibre should I include in my diet?
Will eating sweets boost my energy pre-run?
What's the best way to store food?
What should I eat after a long run?
What are the benefits of fizzy drinks?
I need healthy breakfast options
Why does my mouth taste unpleasant?
Can I train to eat closer to the time I run?
How nutritious are potatoes?
What are the side effects of taking supplements?
How can a veggie eat omega-3 fish oils?
Are there any foods I can eat to pep me up?
Can I refuel with beer and chocolate?
Can I carb load if I'm gluten intolerant?
Should I eat these salty foods?
Are all fried foods a nutritional disaster?
Why does my energy fluctuate?
Can I mix my supplements?
What should I eat before racing?
I get so hungry during runs. What can I do?
Vegetarian seeks tips on nutrition...
Can I drink alcohol on Friday and still run well on Sunday?
Are there energy-giving alternatives to ginseng?
I've heard that it's good and bad to eat little and often. What's the answer?
How can a vegetarian eat enough iron?
Protein: is two cans of tuna a day okay?
Five portions of fruit and veg? What does that mean?
Do runners need more vitamins?

Drinking and Running

Does fizzy water aid calcium absorption?
Are there risks with energy drinks, gels and bars?
How can I stop wetting myself?
How can I stay hydrated in cooler weather?
Should I avoid drinks containing aspartame?
Can isotonic drinks damage your teeth?
I drank plenty before my marathon. Why did I get cramp?
Hot-weather salt loss - how should I cope?
Okay - what's the secret to drinking in a race?
Why should I bother with energy drinks?
What's causing these headaches?

Weight-loss
My glycaemic index diet isn't helping
Why have I got an ever-expanding waistline?
Can I lose weight on 2000kcal a day?
Am I too heavy for my height?
How can I burn off the alcohol I drink?
I'm very active, so why does my Body Mass Index show that I'm obese?
When is the best time to burn calories?
Will my weight make me more prone to injury?
How can I spread my weightloss?
Does a faster runner burn more calories?
Can a heart rate monitor help me lose weight?
When I run more I eat more. How can I lose weight?
I've lost 8st through running. Now I'd like to build up from 20 minutes a day.
How can I change my life? I'm 40 and a physical wreck

WOMEN'S RUNNING

Should post-pregnancy bleeding worry me?
What's causing these regular stomach pains?
My running is dreadful after pregnancy. What now?
Can running affect my menstrual cycle?

HEALTH: STAYING HEALTHY


Has kidney disease or age harmed my running?
Can I be a runner and a smoker?
I'm tired all the time. Could I be suffering from anaemia?
Why does my jaw ache when I run?
Why do I feel jittery after a run?
Why these swollen veins when I run?
How can I avoid shingles?
Could my level of white cells harm me?
How will running affect my enlarged prostate?
How can I stop the effects of my hay fever?
Why does my mouth taste unpleasant?
Can running help my exercise-induced asthma?
How can I stop catching colds and coughs?
Can diabetes disrupt my long runs?
Are there tips on running with Parkinson's?
Should I have a bath or sauna after a run?
Why this strong smell of ammonia?
What causes variability in heart rate?
Can running effect your sleep patterns?
Will air travel affect my running?
Can exercise effect a runner's fertility?
How will my smoking effect my running?
Do I need an inhaler?
I get a headache for two days after I run. Help!
I get breathless when I run. How can I strengthen my breathing?
Why do I get feverish chills after a post-run shower?
How can I prevent and recover from flu?
Why this runny nose whenever I run?
Is running killing my sex drive?
Why do I get a sore throat when I train hard?
How can I get rid of stomach pains when I run?
I seem to have a swollen liver. Is it because of running?
I'm being treated for an underactive thyroid. Will my running get back to normal?
Is it okay to run while taking a beta-blocker?
Will having a septoplasty significantly improve my running ability?
Are my epilepsy and running linked?