you asked

I am 63, and I started running about a year ago. I am committed to running a half marathon in December 2010. I can run 3 miles, no problem. At the end of 3 miles I am physically ready to stop. How do I stretch myself to run further and build my distance? - Karen

a runner responds

Karen,
I would suggest that you to add walking breaks to your runs. The key to building running endurance is to build gradually. Instead of just running your usual 3 miles, try a 2 minute run followed with 1 minute of walking. Just by adding the walk break, your body should easily break past that 3 mile barrier no problem. Distance, not speed, is what your training goal needs to be at this point, especially if you’ve got a half-marathon on the horizon. Continue experimenting with run/walk intervals, with your walk breaks decreasing gradually and your run intervals increasing gradually – then see where your body feels the most comfortable! I know a lot of speedy runners who still stand by their 10 and 1s. Also, be sure that you are fueling every 30 minutes or so once you start running more than 3 miles.

Ainslie

you asked

I run all the time but I always find that I can never run more than 2-3 minutes without feeling like I’m ready to die. My legs are jiggly, and so are my calves, despite the fact that I try to run every other day. How often should I run, and for how long, in order to build definition in my legs? Is there something wrong with me if I can’t run for more than 2 minutes? - Tiffanie

a runner responds

Tiffanie,
My advice is this: stop running to the point of where you feel like you’re going to die! Run 30 seconds, walk 2 minutes. Run another 30 seconds, walk 2 minutes. Try this for 30 minutes. Do this 3 or 4 times, and then try running for 45 seconds and walking 2 minutes. Do this 3 or 4 times, then try running for 1 minute then walking for 2. See the pattern? The key is to build slowly and gradually. Don’t just head out the door and run until you cannot run anymore – this is the surefire to become discouraged, and also injured. The definition will come. Make sure your diet is in order – this is huge, both for your body composition and also your performance. Add in a little weight training (think squats, lunges, Bulgarian squats, step ups), and you are on your way to a sculpted lower body!

Ainslie

you asked

I enjoy running, however I do have asthma that is under control. I find that when I start running longer than 3-4 min my chest is tight, breathing gets rough and I have to start walking. What can I do to get past this point, to run for 10 min!?!- Sadie

a runner responds

Sadie,
If you say that your asthma is under control but in the next sentence tell me that your chest is tight and your breathing gets rough, then your asthma is not under control. Talk to your doctor about it, and add walk breaks to your running program. Start doing 1 & 1s or 2 & 1s (run to walk ratio, in minutes), and see if that helps you. Good luck!

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better.

Upcoming run posts from Ainslie:

- What to do about chafing – May 21
- Nutrition tips for runners – May 24
- Marathon training – May 26
- What kind of running shoes to wear – May 27
- How to stay motivated – May 28

you asked

Hi there. I was a runner, I loved running. Makes me feel free. However I've got really bad shin splints. I haven’t been able to run for more than five minutes without tears streaming down my face. I would love to get back into running. Any suggestions? - Caitlin

I see this has come up a few times, but I’m also wondering about shin splints! How to prevent them, treat after, etc. I seem to get them on concrete, but recently did on a track, and they always discourage me from running - Larissa

a runner answers

Caitlin, Sam, Emmy, Melissa, & Larissa,

Shin splints are a common and uncomfortable condition. A common cause is when people ramp up their speed or mileage too quickly. First off, make sure that the shoes you run in are appropriate for your feet. Ask the people at your local running shop – they should be trained in this. If that’s all good, then I would recommend a run/walk combination and see if that helps alleviate some of the pain. Try to stay beneath your threshold of shin pain – you may find that adding more frequent walking breaks or running on non-consecutive days will help this. DO NOT try speedwork or racing until the pain has gone away.

I have also found that shin splints are almost always correlated with tight calf muscles and other surrounding muscles of the lower body. Invest in a foam roller, or see if your gym has one, and check out www.my-physical-therapy-coach.com/foam-roller-exercises.html. I recommend all of the lower body exercises on this website, particularly, the “Gastroc Soleus Stretch”. If all else fails and you still have bad shin splints, then talk to your doctor – you may have stress fractures. The only solution is to take time off. Don’t panic! Use swimming, cycling, and other low impact exercises to keep fitness high while they heal.

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better: http://triplethreattraining.ca/

Upcoming run posts from Ainslie:

- How to build endurance – May 19
- What to do about chafing – May 21
- Nutrition tips for runners – May 24
- Marathon training – May 26
- What kind of shoes to wear – May 27
- How to stay motivated – May 28

you asked...

I am 28 years old and about 20 lbs overweight and have never, ever been a strong runner. I have a dream to experience a runner’s high. How do I get started and what are realistic steps to progress? I would be happy to run on pavement, but living in Banff offers me so many great trails that I am keen to experience at a whole new speed. Thanks for any insight you might be able to offer me.
- Sara

a runner responds

Sara,
My first recommendation is to find a friend or a beginner’s running group to help get you going. If you are venturing out on your own or with a friend, consider starting with 1 minute of walking and 1 minute of running for 20 minutes. If you cannot complete this, then try a 30 second run with a 1 minute walk. Once you are able to complete 1 and 1s comfortably for 20 minutes, build your time by 4 minutes each run until you get to around 40 minutes. Once you’ve nailed 1 and 1s, try 2 minutes of running and 1 minute of walking (2 & 1s). Again, go out for 20 minutes your first time, and slowly build your time for each run by 4 minutes. Do not run on consecutive days, especially when beginning, but aim to do this 3 times per week. Once you are running 2 & 1s comfortably for 30 or 40 minutes, then you can begin to experiment with longer run intervals, or shorter walk intervals. The trails are fine, and are nicer on the joints compared to the pavement, so take advantage for sure! Beware that you may encounter more hills on the trails, so you may have to speedwalk up these instead of running during your running interval, and that’s fine! You may want to also pick up a copy of “Running: Getting Started”, by Jeff Galloway. Good luck and enjoy your running experience Sara!

Ainslie

you asked...

I am definitely considering overweight to obese, but I know that running can be one of the best cardiovascular workouts there is. Any advice for the extreme novice who’s overweight and utterly intimidated by a running club filled with uber-athletic types? Also – I have diagnosed rheumatoid arthritis (since age 3) so maybe interval training. Treadmill or pavement? Shoes? I’m completely lost and most resources I’ve found are for people that are already fairly fit. -Kristine

"Everybody was a beginner at some point" - Ainslie

a runner responds

I would be very surprised if your local running store did not offer a run clinic or regular run group for beginners. Check out www.runningroom.com - they have a ton of locations and offer lots of learn to run programs. If you genuinely have not found something in your area, then grab a friend and read my answer to Sara’s question on starting out with running. Do not hide behind your weight or insecurities. Everybody was a beginner at some point, and I know that wherever you are, there are others out there who are also new. As for shoes, head to your local running specialty store, not a big box sports store. They will be trained to assess your stride and will be able to recommend the shoes that will best fit your feet. Be prepared to shell out anywhere between $90 and $160 for a decent pair of runners! I also recommend the same book for you, “Running: Getting Started”, by Jeff Galloway.

Ainslie

you asked...

Hi there, I have tried to get into running for years off and on and can never seem to stick with it. I am really active, however I want to run as I love being outside and travel a lot so it would be great to be able to go running when there is no gym around. Can you give some tips on how to get started? My calves and ankles seem to tighten up 20-30 minutes into my run and even though I’m not tired or winded I need to stop. Any help would be great! Cheers.
Meagan

a runner responds

Meagan, read my response to Sara’s question for my guide on getting started with running. With regards to the tightness, I would recommend purchasing a foam roller and trying out a technique called SMR (self myofascial release). Start by doing these exercises after every run, or every workout you do when your body is nice and warmed-up. Check out www.my-physical-therapy-coach.com/foam-roller-exercises.html and specifically try the exercises labeled “Gastroc Soleus Stretch”, and “Pereonal SMR Stretch”.

Ainslie

you asked...

I weight train and do yoga, but would like to start running to challenge myself with something new. Any suggestions on how to start? My endurance for running is low and I can usually do ok if I alternate with power walking. Any tips would be great – I need the motivation, and to be told I can totally do it! -Ann

a runner responds

Ann,
YOU CAN TOTALLY DO IT!! It sounds like you’re on the right track with alternating your power walking, and for more info on the beginner’s guide to running, check out my response to Sara’s question. Also, find a friend with a similar goal, or else join a local run store’s run club – there are always beginner’s clinics. Once you are able to run more comfortably, set a race goal for yourself – a 5km or an 8km race is a great way to stay motivated and on track with your training.

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better: http://triplethreattraining.ca/