As a certified running coach, I love to coach beginners of all ages. It brings me joy both as an instructor and as a runner to help introduce people to this sport that we all love. While running can be as simple as putting one foot in front of the other and moving forward, there are many running questions that pop up along the way. Here are 10 of the running questions that I get asked most often.
10 Running Questions Answered
This post contains affiliate links.
1. I want to start running but every time I try I get injured. What am I doing wrong?
A: You are probably trying to do too much too soon. If you are just starting an exercise program, it will take you a while to adapt not only to the increased cardiovascular exercise but to the impact that running incurs.
Begin with a run/walk program that will start you slowly and allow your body to adapt. The Couch to 5k program is popular, and I have a “Run a 5k” training program on my blog. Remember, you don’t have to run a race, but either program will get you running without injury.
2. What is the best running shoe?
A: A better question would be, “what is the best running shoe for me?” There are many great running shoes available, and the one that works best will be the one that works best for you. Go to your local running store. These running professionals will talk to you about the type of running you do, any issues that you have had, watch your running stride, and recommend the best shoe for you.
3. How many days a week should I run?
A: When you first start out, two or three days a week is a good goal and will get you fit. To continue to advance, you may want to add more days per week, depending on your goals. Try to give yourself two days a week off of running to recover and adapt, and don’t be afraid to take an extra day off occasionally if you’re feeling extra tired, sick, or if you have an injury.
4. What should I eat before I run?
A: This can be tricky. Everyone is different. While some runners can handle a moderate breakfast of toast and fruit, others will feel heavy and nauseous with the same pre-run meal. If you are running in the morning, it depends on how far you will be running.
If it is just a few miles, you really don’t need anything. Sip a little water and you should be good to go. If you are running more than five miles, you will probably want to start with a light breakfast. A banana, a bowl of oatmeal, a half bagel with a little nut butter are all good choices. Experimentation may be needed to see what your stomach can handle.
If you run in the afternoon, timing your lunch or afternoon snack becomes important. Try some fruit, nuts or seeds, or another light snack two to three hours before your run.
5. How do I get faster?
A: If you have run a race or two, feel comfortable running at your conversational pace, you can add a workout or two that will help you get faster. Try adding intervals on a track.
These will improve how your body processes oxygen, increase your leg turnover and your fitness level. After warming up for 10-15 minutes, run 400 meters (one lap) at a pace that is somewhat challenging, about 7-8 on a scale of 1-10. Rest for a minute, then repeat for a total of 8-12 times. To advance, you can increase the distance (to 800 meters), or the number of intervals (12-16).
Tempo runs are another way to get faster. Check here for details. Here are a couple of my favorite speed workouts.
My Favorite Pure Speed Workout
A Multi-Purpose Speed Workout
6. I am a fairly new runner and recently started to increase my mileage. Unfortunately, I notice that I frequently seem to rub myself raw during a long run, especially at the top of my thighs and my upper arms. What can I do to prevent this?
A. Chafing can definitely be annoying (and painful too!). The best thing to try is an anti-chafing lubricant like Body Glide. Rub it on before your run and it can help prevent chafing.
I am currently running in Skirt Sports. The skirts that have a short built in, like the Gym Girl Ultra (my favorite) and many others, are very comfortable and have kept me completely free from chafing. Save 15% on your order with the code SHAREIT15.
7. I love to read about running. Do you have any suggestions?
A. This is probably the toughest question to answer because there are so many great running books (and new ones are coming all the time)! I recently read The Inner Runner by my friend Jason Karp, PhD. I loved it! Some of my other favorite running books are Meb for Mortals: How to Run, Think, Eat Like a Champion Marathoner (I love Meb!) and Eat and Run: My Unlikely Journey to Ultramarathon Greatness by Scott Jurek. And don’t miss Run to the Finish by fellow blogger Amanda Brooks! There are just so many great ones! I hope you will share your favorite in the comments.
8. How important is stretching? Should it be done before or after my run?
A. There are many differing opinions on stretching, but I still recommend that you spend some time doing it after your run. Focus on the muscles and joints that are involved in your running stride: Calves, hamstrings, quadriceps, hips, and hip flexors. Here is a stretching routine for runners. Try this one too! They are probably a bit different than the standard stretches you’re used to but they will target all your “running” muscles as well as help with your joint mobility.
Before running, most experts suggest you incorporate some dynamic stretches into your warmup routine, adding drills such as high knees, butt kicks, cariocas, and strides.
9. I just started running and I find that I start itching within a mile of starting. Am I allergic to running?
A. This is a problem that one of my grandsons has too, and it is probably is because he (and you) are not in shape yet. When you are in shape, the millions of capillaries and arteries expand and stay open to allow the blood to flow through freely. When you are untrained, these capillaries and arteries tend to collapse and allow only minimal blood passage.
The expansion of the blood capillaries sends impulses to the brain, which interprets this as itching. This sounds complicated but the solution is simple: Continue running and you will get in shape. Note: If the itching is accompanied by a rash, this could be an entirely different issue, such as Exercise Induced Anaphylaxis, a more serious condition, which should be diagnosed and treated by your doctor.
10. I’m sick. Should I run?
A. It is a tough decision to make when you are following a training plan and suddenly you come down with a cold. I find the above/below the neck rule the easiest way to decide whether to run or not. If your illness involves a sore throat, running nose, or sneezing, yes, go ahead and run.
But if your lungs are congested, if you have bouts of intense coughing, or have diarrhea or vomiting, it is best to skip your workout. Even if you decide to run, it is a good idea to complete a light workout, and stop if you start to feel worse, have any dizziness or nausea.
Need a little help getting started? I am an RRCA Certified Running Coach and I can create a personalized running program just for you. Check here for more information.
Remember I would love your running questions. Go ahead, challenge me! Do you have a favorite book about running?
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
These are all very common questions and great answers! There are so many running books that I love. A couple of my favorites are Born to Run and The Happy Runner.
Ooh, I’ll check those out!
Wow, I learned something new — about the itching. I never experienced, but hopefully I’ll remember that now!
I love Meb too! I wish I’d known more and talked to him at my first half. I’ve read Meb for Mortals, but I’ll have to check out the book about eating — thanks again!
BTW, the link on the linkup is taking me to your Amazon link, not this post.
I did have the itching problem. It was a long time ago and it would stop after a bit but it was bothersome. Thanks for letting me know about the link. I fixed it now.
I am a huge fan of warming up and stretching post run for all runners. I agree that many new runners do too much too fast and then either get injured or frustrated
Yes these are questions that I get asked too.
Great answers. The itching one is new.
All good questions and answers! For books, I would add Deena Kastor’s Let Your Mind Run and Meb’s 26 marathons book, where he talks about lessons he learned from each of his marathons. I love Scott Jureck’s book, and also loved his second book North. But Eat and Run is more specifically about different aspects of running. Come to think of it I should re-read that one- it’s so good.
The question of stretching does seem to be a common yet debated one! My theory is if runners like it, they can do it, but they don’t need to. This is a helpful resource for new runners!