I have a high, rigid arch and was wondering if it is even possible for me to overpronate? Just wondering because everything I read says "high, rigid arch = Neutral shoe with good cushioning but I have had a running store but me a stability shoe.
Reply - Janet
Sam I've seen high arched people who overpronate but they're usually high arched and NOT rigid.  It's not as common for a high arched rigid foot to pronate as a high-arched flexible foot, but I've seen it when the person had tight calf muscles.  Perhaps that's you?  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

My marathon is scheduled on Oct 17th. I did a half marathon in May of this year, took rest for a week or so and then again started from 6 mile long run. Howver for the past month, I haven't been able to do the weekend long runs. I did 8 miles on Saturday while the others did 14. I was planning to increasing my mileage by 2-3 mi each weekend and catch up with my running team in a few weeks. However I woke up with fever the morning after my long run. I have been diagnosed with strep throat and am on antibiotics (amoxycillin) since Monday (for 10 days). I took complete rest on Sunday and Monday. Can I start running from tomorrow (wednesday)? Should I still go for the long run this Saturday? I was plannig to do 11. Should I cut it down? Any advice will be greatly appreciated. This sore throat has derailed my training schedule :( and I am nervous whether I will be able to catch up with the marathon training before it's too late. Thanks Sumi
Reply - Janet
Hi Sumi - with only 10 weeks to go before your marathon the time is pretty short.  It could be that your recent illness was brought on because your body was fatigued and unable to fight off the bacteria.   You may be able to resume training but don't be surprised if your body seems sluggish and fatigued... you've been fighting a battle on the inside!  I don't know that it would be wise to jump your mileage as quickly as you've outlined - you may set yourself up for an injury.  When you run and get fatigued, your "form" usually suffers and you place yourself at risk for a running injury as a result.  Perhaps you'd consider a later marathon which would allow you a bit more time to train properly rather than rushing to this one only a few short weeks away?  If you allow your body to fully heal from the infection, and then gradually rebuild your strength and endurance, you should be able to safely make a marathon in the December time-frame.  This would allow you a nice solid 20 weeks to train up from your current 8-mile long run to a point where your body can tolerate 20-mile long runs.  Is this your first marathon?  If so - I'd strongly recommend shifting goals to a later date!  Best of luck, let me know if I can be of assistance.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Hi, I am a moderate overpronater and was wondering if it would be harmful to incorporate running with the nike free (designed to simulate barefoot running) into my training. Would it hurt my form and my body?
Reply - Janet
Hi Samantha - as long as you're healthy and uninjured currently, you maybe able to incorporate some running in minimalist shoes like the Nike Free.  Be careful though - if you've run in relatively stable supportive shoes for a long time, you'll need to make any transition very very carefully. Perhaps incorporate some short segments at the end of a workout as part of your cool down?  I usually have people transition into barefoot or minimalist-shoe running by doing perhaps 400-800 meters of it at a time -- and only doing it perhaps a couple of times a week at first.  If there are no indications that your body is not tolerating it, then increasing the duration by 400 meters at a time is usually a safe progression.  The benefit you gain from running in barefeet or minimalist shoes is that you're likely to bring your cadence up (and therefore your stride length into a more optimum range) without really having to think about it.  The less you consciously think about your running form the better!  Running is largely driven by reflexes, and that happens really quickly at the spinal cord level.  If you start "thinking" about changing the way you run, you're bringing higher order brain function into something that should be a reflex. This is often counterproducitve. 
Good luck - make the transition very gradually and listen to your body!  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

I ran track and field all the way through college and high school. Got a full scholarship to college. Now interested in running professionally. Do you have any tips on where I can begin. Am now 27 yrs old, haven't run competitively since 2004. Don't have a coach. Use to having coaches and running on a team. Do not know what to do. Please help! Jade
Reply - Janet
Jade if you're interested in getting back into track and field sports - you may want to start your search for a coach through the USATF.  You'll want to interview potential coaches to see if they're a good match for you.  If it's distance running you're interested in - you can search for a coach on the RRCA website - http://www.rrca.org   You may also find it helpful to contact your local running club to see if they have regular group training sessions either in the form of a long run or track workouts.  I'd be happy to help as an individual coach but if you're looking for someone local to you or a group to run with - these other options may be best?  Good luck!  It sounds like if you have maintained good fitness through the years past college that you'll be in a good position to start!  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor.

I live in San Francisco and will be running the Leadville 100 in August. I read an article featuring your insights into traininig at sea level for high altitude events. You recomended arriving within 24hrs of the event rather than a few days early. I have an opportunity to climb Pikes Peak a week before the race and then hang out in Leadville for 6 days. Would this offer any benefit? Arriving a day before makes me nervous. Thoughts?
Reply - Janet
I'm certainly not the world's expert on altitude training, I'd have to say I think the true expert here is Jack Daniels PhD... however everything I've read says that your best performances are had either after acclimation (takes several weeks) or immediately upon arriving.  The period from 3-6 days after arrival is purportely the worst as far as performance is concerned.  The numbers I'm familiar with state that it takes about 3 weeks to acclimate to altitudes up to 7500', and an additional week for every 1000' above that.  Physiologically the adaptation to altitude takes time... and a week just isn't enough.   I don't think going there a week ahead of time, climbing Pike's Peak and hanging around for 6 days is going to offer any benefit for you.  Good luck, enjoy the challenge of the journey!  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

I have a question on high arches. I have them and have been told by a PT that they were surprised that I haven't had major issues with them thus far in my running career which has been 4 years. I have run 7 marathons and no major issue. Yes, I have had tight calves on and off, occassionaly shin splints but mostly due to training error or too much too soon stuff. But these comments have been wondering if you can be a successful ong distance runner with high arches???
Reply - Janet
I think you should rest assured that you can be a successful long distance runner with high arches. If the arch is high but the foot is flexible and the calf is flexible then there's usually not a problem.  If the ligaments in your foot are tigh (making for a rigid high arch) and your calf muscle flexibility isn't adequate - that can sometimes be cause for trouble.  Just relax and run - maintain good calf flexibility and wear footwear that compliments your foot.  Best wishes for many happy years of running! Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor