Q&A

Sore hip

Hi George, training is going to plan (doing the 2-2.30 target plan) except I've now started getting a sore stiff hip on my longer runs - 6-8 miles. Can you recommend any stretches for before and after. Should I do ice & heat on it after? Thanks Mandy

Your stiff hip could be several things and it might be worth a trip to a physio to get it checked out. You could try stretching your IT band before and after your long runs which may help.

Hot toes

I have some 'proper' running trainers and running socks, but I find my feet/toes get hot and painful. Should I use powder/Vaseline or any other suggestions? Nick

Are the shoes fitted to your particular running style? Even a top of the range pair of trainers can cause problems if they are not the right ones for your feet. You can try powder as this will have a slight cooling effect, but the heat is usually generated from excessive friction in the shoe. Also check you don't have the lacing over the bridge of your foot done up too tightly / loosely as this can also cause problems

Sharp pain in shins

After doing the longer runs I get occasional sharp pains in the front of my shins. Is it just a case of getting used to it? Nick

Again, your trainers could be responsible for this too. If your foot rolls out excessively (supination) when you run this can put strain on the outside of the shin along the tibialis anterior muscle. Shin pain can also be caused by running too heavily, or even weaknesses in your core area. Your first port of call should be to ice your shins after your long runs for about 15 minutes, but if you continue to experience problems you should visit a sports physio.

Jet lag

I am going to the States on 16th February and arrive back in England on March 1st - the morning before the RHM. I will have the opportunity of training whilst in the US, but I will have a 7 hour time difference. Is there anything I could do to minimise the jet lag as the RHM will effectively be run at 03:05AM according to my body time! Nick

Not ideal preparation this one, but not a deal breaker either. When you are in the US try and get your runs in as early as possible (6 or 7am) as this will get your body used to physical activity at this time of day. On the journey back, try and get as much rest in as possible and just try to adjust to GMT as best you can

Struggling

Hi George, I am really struggling at the moment. I can only manage 3 miles at the moment, not because I get out of breath, but because my legs get tried. I hurt my back in November and then just as it was getting better I fell down the stairs hurt my leg, then it got an infection! I started running again last week as the doctor told me not to run until after Christmas, I ran three nights, but yesterday the old back started to twinge again!! I don't consider myself as being unfit; I walk 4-5 miles everyday at work (well that what the pedometer said) I think I'm just running out of energy. Can you offer any hints and tips, I'm am also trying to lose weight, if I eat more I put the weight on if I eat less I run out of energy. Teresa

Wow! It sounds like things are conspiring against you Teresa! First of all, don't panic. You will be fine for the race, even if you don't run the whole thing as fast as you would have liked. There will be hundred of people who won't have put in any where near the preparation that you have, even if they haven't had the setbacks!

Second of all, you have several seperate issues to deal with, so lets take a look at them on their own.

Your back is probably your main concern as it has not completely gone away. My advice here would be to invest in a physiotherapist session with a good sports physio clinic. They should be able to get you back on track in no time. Generally speaking weak core muscles and incorrect movement patterns are the usual cause of back pain, though without knowing more it is impossible to advise.

Your weight issue and the old "energy in Vs. energy out" debate is another factor. Rather than focusing on the quantities you eat, take a look at exactly what it is you eat. Your diet should be made up of quality carbohydrates (fruit and veg, wholegrain cereals etc.), good fats (oily fish, nuts, avocadoes etc.) and plenty of protein (meat, fish, pulses etc.). Cut down on sugar and other refined foods, processed foods and saturated fats. Visit the nutrition section of the Kinetic website for more information.

Finally is the length of your runs. Try not to focus on how long you run for in one go, but rather try and get out for up to an hour and half or so, walking and jogging in a 1:2 ratio. This will get your body used to working for extended periods of time. You could take a bottle of water and an energy gel (available from most sports shops like the Sweatshop) to have half way round if you feel you are starting to lack in energy.

Hi George, my friend and I are staying overnight at a hotel in Reading ahead of the half-marathon. We have decided against the hotel breakfast as we are unlikely to benefit from a full English an hour before running, but I wondered if you had any tips of what to eat on the morning - particularly for those of us away from our home comforts? Many thanks in advance! Wendy

My advice would be to stick to what you would normally eat for breakfast rather than trying anything different. If you normally have a bowl of cereal, take a portion with you so you can have it in the morning. If you have porridge, take some oats and ask the caterers if they wouldn't mind cooking them up for you. Most hotels will be obliging in these circumstances, especially if you explain that you are racing! You could also call them up beforehand just to check they would be able to help in this way, there there won't be any surprises!