Hi there, I've been running at least three times per week for last 5 months. But last week I went on monday and had to stop 3 times as i got really bad pain in my chest. it hurt me when i tried to breathe. went also the next day but could run first 5 mins as it really hurt while breathing. Went again this morning (friday) and was fine in the beginning but after 5-6 mins i got stiches on the right side and then it hurt me in my chest again while breathing and it started to hurt me in the back as well. Never experienced this kind of problem before and I think I'm an active person. I'm 22. Could you tell me what is wrong with me? Sholud I go and see a doctor? Thanks a lot
Reply - Janet
The fact that this chest pain sensation didn't just happen once but happened on three different runs is cause for a little concern.  I think you would be wise to see your physician.  Make sure he/she knows that you've been training without problems for 5 months and that this is a new occurrence.  If there are any changes in your life or training (foods you ate, changes to paces or terrain, etc) make sure to note those as they may be clues.  For example - if you've recently started trying to run faster paces and this is a new thing - perhaps you're pushing pace too hard? I just think that since it wasn't a one-time thing that you should have this checked out.   Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

I'm a long-time runner, newer to triathlon training. I swam a 2 mile race on saturday, and think I may not have recovered properly. I ate a fair amount after the race, but only ate whole grains, as I usually do. I was really craving white bread, which is unusual, but didn't indulge. Now, 5 days later, I've still got an annoying muscle twitch in my hand. Can you think of ways to calm the muscle down? Do I need to be consuming more simple carbs in recovery? Thanks!
Reply - Janet
"Simple" carbs (white bread, white rice, etc) are not evil. The quidelines recommend that you strive to make half your grains whole-grains.  There's nothing wrong with the occasional bit of high glycemic index food - your body can convert that quickly to usable glucose or store it quicky to replenish your glycogen stores which were depleted in your race.  I am not sure what your muscle twitching is all about - but certainly making sure you get enough rest, plenty of fluids and balanced nutrition not only before but also after a race is an important part of proper fueling and recovery.  Did you take in electrolyte replacement drinks afterward?  Was this a hotter race than usual or a harder race than usual? Perhaps it's just related to the intensity at which you raced? Give it a day or two and eat whatever you crave (your body is actually pretty wise in that regard if you'll listen to it).  If it doesn't resolve in a day or two of rest and recovery along with good nutrition and hydration - then check in with your doc.  My guess is if you'll put a little more fuel in and perhaps get some electrolyte replacement drink in your system that things will balance out pretty well.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

I have a bulging disc in L5, can I still run?
Reply - Janet
It's impossible to tell without knowing a lot more about you.  There are many individuals with bulging discs who are able to continue to run with the right mix of strength and flexibility exercises as well as a smart approach to training.  Others with bulging discs are unable to even perform normal daily activities due to pain.  I suggest you discuss your options with your orthopedist and physical therapist.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

I hurt my IT band while running a half marathon last October. I have been trying to get back on track for almost half a year, but everytime i start up again, my knee aches and i sometimes get a pain on the inner part of my knee. I am so frusterated with the lack of progress, despite physical therapy, stretching and strength training. Is it normal to have continual aches and pains after this type of injury? Or should i stay on the strength training until i can run fully without pain? Thanks and any help is greatly appreciated!
Reply - Janet
Without knowing exactly what you were stretching and strengthening it's hard to say if you've addressed the underlying issue that brought on the symptoms in the first place, but I'm thinking perhaps you've missed something along the way?  Also - it's important to resume training correctly - and perhaps you've come back more quickly than your body can tolerate? Did your Physical Therapist evaluate you for biomechanical issues like a leg length discrepancy or perhaps some asymmetry in your foot/ankle biomechanics? If you pronate too far or too fast or too late on one side that can sometimes set the stage for ITB issues.  If you've focused your stretching on the ITB, you've very likely focused too much on the victim and possibly missed the perpetrators entirely!  Did the PT do a gait analysis?  There are lots of things to consider -- I'd be happy to try to help but I need to know a lot more about your particular situation.  If you're interested, check out the services page of this website and download and complete the coaching questionnaire and send it to me.  Or if you just have a couple more questions - feel free to e-mail me directly.   Key issues are usually related to lower back and lateral hip strength, calf and hamstring flexibility, and of course - training errors and biomechanics.  Perhaps I can help find your missing link?  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor.

I recently ran a half marathon that I had been training for since January of this year. I have run many halfs in the past but I was training to shave off 4 minutes from my last PR this time. During the race I felt very strong and had no problem maintaining my goal pace until I hit the 18th kilometer - at this point I suddenly felt like a train wreck! My muscles became suddenly fatigued, I felt extremely nauseous and had to walk - I have never had this happen before. My question is what could have caused this? Is it lack of training, lack of nutrition/electolytes/hydration, or something else. I was well hydrated before the start of the race and I drank 16 ounces of water during the race and ate one gel (dissolved in 4 ounces of water) at about 11k point. The temperature was 25 degrees celsius. I would appreciate any suggestions you may have! It is so disappointing to work so long and improve so minimally (in the end I only improved my PR by 1 minute)!
Reply - Janet -
Helen, there could be several things going on.  Although 25C isn't all that hot - if you weren't used to that temperature that could play a role in dehydration and electrolyte imbalance.  If you went out at a pace that was too fast then you likely burned up a lot of your stored glycogen and then when the supplies were low you weren't able to keep up with the demand for fuel.  Your body has enough fat stores to run several marathons back to back... but if you deplete your glycogen stores then you can't utilize the fat!  Fat burns in a carbohydrate flame... and when you don't have the carbohydrates to burn then you hit the proverbial wall -- which sounds like what happened to you.  I can't really comment on the lack of training theory, since i don't know your total mileage per week or your paces.  The best way to train for endurance events like this is with lots of very aerobic pace (easy pace) running to build up the energy systems needed to fuel the event. After you've built that foundation, then a period of "sharpening" where you do some pace work, or speed work or hills will usually put the final touches on your training and get you ready.  It's not how "hard" you train.. it's how smart you train!  I'll be happy to help you target your next half if you like -- check out the Services page of this website and fill out the coaching questionnaire that's linked at the top of that page - or drop me an e-mail if you have more questions.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

I think I may have pulled something in my inner thighs. It started hurting on just one side now both sides are sore. Not sure if that would be a groin injury or not. I haven't had this type of injury before. I ran through the first two days of this pain thinking I was just sore from running. However, it is painful for me to go up and down stairs and I can feel a little pain when I walk. Today I have iced it for the first time and have been taking motrin. I feel a little better but it is killing me to take time off from running and I was hoping to do a half marathon right away in September. Do you think it is still posible for me to train for this marathon? Should I see my orthopedic? Is there any other training other than running I could try? Thanks for any help.
Reply - Janet
Rayna I really don't have enough info to go on with this one. It could be a strained muscle and if that's the case 3-4 days off running and allowing it some time to heal should help.  It could also be something much more significant - like a pelvic stress fracture.  If you're feeling pain at rest or the pain is very focal in nature... then perhaps a visit to your doc sooner rather than later is a good thing.  They won't be able to tell anything with an x-ray - but if it's a stress fracture it will show up right away on Bone Scan or MRI images.  As for your possibility of making your September half marathon... that all depends on what mileage you were up to when you got injured, and what your injury is. If it is a stress fracture, then your half in September is out.  If it's a muscle strain and you deal with it properly (rather than going out running on it) and your mileage was already high (35-40 a week or more) then there's a chance you can make it. As for other training - nothing trains you for running the way running does. In the world of long-distance events, nothing substitutes for training by running long distances. I can't recommend a different form of training without knowing what your injury is, and neither should anyone else.  Some forms of exercise might be OK while others have the potential to make things worse. Whether it is a slight strain or a significant injury like a stress fracture - it will be important for you to get to the "why" of this injury.  Factors to investigate as to why/how this occurred:
Flexibility - or rather lack thereof... look into hamstrings, calves and hip flexors.  You can't stretch away an injury but maintaining adequate flexibility is a good way to avoid them.
Strength - lack of adequate strength is a huge issue in most running injuries. Investigate low back, lateral hips and abs.
Biomechanics - shoe issues fall into this category, as do things like excessive or poorly timed pronation.
Training errors - this is perhaps the biggest category - building mileage too quickly, too many hills, too much speedwork, or simply going out the door at/near race pace on every run.
Best of luck to you - if you want more specific help with this, check out the "Services" page of this website and download and complete the coaching questionnaire and send it to me.
Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor