I am looking to improve my 1.5mi run time as fast as possible. This is for a military fitness test; which involves swimming 500m sidestroke then 1.5mi run. Recently, I ran the test with a 9:13 swim and 11:04 run. To put this into perspective, the average times are 10:24 swim and 10:13 run. My eventual goal is a 9:00 run, but I really need it to be sub10:15 in the next 3 months. I’m not sure what to make of my scores, since my swim is above even the Navy SEAL standard, while my run is quite poor. I was wondering if you think following Izumi Tabata’s 6week program (http://www.ncbi.nlm.nih.gov/pubmed/8897392) would be a good place to start for quick gains on a short distance? Your input is greatly appreciated!
Reply - Janet
Hi Kevin, you could certainly give that a shot - but I'd also say that in order to accomplish this test time you need enough aerobic endurance to do the entire test.  Are you running several times a week?  If not - certainly increasing the frequency of training will build the basic physical fitness upon which you can do some further training to work on speed.  Your runs during the week should be a variety - some longer at an easy pace (to focus on endurance and general fitness/stamina), some shorter at a faster pace (maybe even incorporate some of Tabata's intervals here) and potentially some on harder terrain (hills or trails) run at a moderate to easy effort. The hills will help build some of the strength, the speedwork helps build some of the leg-speed and the endurance work helps build the infrastructure to support a 1.5 mile race.   I don't think there's ONE answer to your training needs -- you must build a level of fitness and endurance that will support the speed training you need to do to accomplish the time you need.  Hope this helps - Janet Hamilton, MA, RCEP, CSCS, RRCA Coaching instructor

I was recently training for a marathon and one my last 10 mile run on a Sat my IT band flared up and I was unable to complete the run. I iced, stretched, and foam rolled the next 2 days. Attempted a 5 mile run on Tues to see how tolerable the pain was and I had little pain. However, race day I only made it to mile 7 and the pain was increasing in intensity and I was run/walking 50/50 ratio. Since then I have been walking, swimming, stretching, foam rolling and strengthening. It has been 2 wks and I attempted to run/walk this past wk. First run 1 mile went okay, 3 days later run walk 2 miles and it was hurting by the end of 2 miles. Plan is to take another 2 wks off then see where I am at. I was just wondering with you experience do you have any recommendations for progression after a running related injury? Or any advice regarding ITB syndrome? I would really like to run a few halfs in spring and would hate to be out of commission to much longer. Thanks.
Reply - Janet
In my experience, the best results with ITB syndrome are found when you discover and adress the causative factors.  For some people that's an issue with biomechanics and a shoe or orthotic change is the key.  For many people, the issue is lateral hip strength.  It's not often that I find flexibility of the ITB to be an issue, so I almost never teach stretching for it because it just doesn't seem to be the problem very often.  Depending on what type of strength exercises you've been doing, you may be on the right track and not have given it enough time or you may be on the wrong track if you're not focusing on the weak areas. Usually the lower back, lateral hips and lateral core region are the areas that I found to be weak most often.  Certainly look into  training errors - pacing is usually the issue here (doing too much running at/near target race pace is pretty common).  As for coming back from the injury - I'd recommend doing at least a week of walking before you try to transition into a run/walk format.  Using swimming as your primary form of aerobic conditioning will help keep you from losing fitness, but with the walking you're not trying to "power walk" - you're using walking as a hip strengthening drill!  Best of luck - if you'd like more specific guidance, drop me an e-mail at janet at runningstrong dot com and I'll send you some forms to fill out so we can get started right away.   Good luck with your spring races!  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

hi ive ran a couple of half marathons in the last year but have now developed a problem with my right knee. i can run pain free for about 4 miles but after that the pain starts to creep in and gets worse and worse on my right knee mostly under the knee cap and to the right hand side of the knee, it will be really painfull straight after running but gone the next day. ive tried running slower and building up the milage slowly but it just doesnt seem to be working and i cant get past 5 miles. can you help to get me past 5 miles again and back to running pain free???
Reply - Janet
The factors that often contribute to the type of knee pain you describe include issues with flexibility, strength, biomechanical issues, and sometimes training/pace errors. For the flexibility - it is most common that the hamstrings and calves are tight but you might also look into stretches for the quads.  For the strength issues - it is usually the hips, especially lateral hips, and also the lower back/lateral core muscles.  For biomechanics - it is often a shoe change that can be a factor (either in the onset or the resolution).   Without knowing a lot more about your specifics it's hard to say which is "the" key factor in your individual case.  If you're interested in more specific guidance, you can send me an e-mail (janet at runningstrong dot com) and I'll send you an initial questionnaire to fill out so we can get started on a personalized plan.  Best wishes, let me know if you're interested in more specific help.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Hello, I am trying to get into shape by eating well and running on my treadmill. My question is: should I be running continuously to complete my workout each day, or is it okay for me to, for example, run a mile, take a bit of a break, and then run another, until I reach my mileage goal for each day? I'm wondering if doing the second option still will get you the same results or if it is better to try to get the entire workout done in one, continuous run?
Reply - Janet
If you were in training to complete an event of a given distance (say a 10K or half marathon) then the emphasis on at least some of your runs to get to a distance that  is compatable with the run you're training for. BUT - since your stated goal is to get fit, I don't think there's a significant difference between doing two one mile runs and doing a single run of 2 miles, for example.  I think if you can get your entire mileage goal in during a single workout there might be a slight advantage to the calorie burn post-workout.... but it's probably not very significant of a difference.  The initial goal for fitness/ health as stated by the national guidelines is for all americans to complete 30 minutes of moderate activity 5 times a week -- with the goal being to achieve all 30 minutes at once.  Many people can't do that so its Ok to do the exercise in smaller doses until you can sustain the effort in a single dose.   For now - do what you are able to do. As you get stronger you may find you can condense your workouts into one single dose.
Good luck on your journey!  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Trying to train to run a half marathon, but when I run anything over 5 miles, my right knee joints hurt, as well as the right side of the cap, it does go away, sometimes the left hip joint hurts too. Do I have to fix my running posture, or shoe?
Reply - Janet
It's hard to say exactly what's the problem without knowing a lot more about you but here are some things to think about when you're trying to chase down the factors that might be contributing to your knee pain.
1.  How long have you been training and did you progress your mileage at a rate your body could adapt to? If you're new to running, take it slow! Progress your  mileage gradually and make sure you're training at proper paces (hint... much easier than race pace!)
2. Do you do strength training exercises for your hips and back?  If not - that's one area to look into.  Lots of studies correlate weak hips with knee pain.  Focus on functional exercises rather than the machines at the gym.
3.  Do you do flexibility exercises?  If not - you might want to incorporate some gentle stretching into your daily routine.  Include stretches for the calves, hamstrings and quads.   See the publications page of this website for some articles on stretching and strength training.
4.  Have you been focusing on hills too much?  Hills are great for building strength but you should introduce them carefully and gradually.
5. Are your shoes the right type of support for you?  If you're not sure, stop by a technical running shoe store and get some guidance from the folks there.  Too much control, or too little control.... both can be problematic. 
Altering your naturally adopted gait pattern is not the first path I'd send you down.  Most people naturally adopt the most economical and efficient gait pattern naturally, and it evolves over time as your strength and flexibility improve and it also changes based on your terrain and speed... so trying to force yourself to run a certain way usually isn't the best intervention. It may be that subtle adjustments are needed but it's better to work on the foundational elements that lead to your gait pattern (your strength and flexibility) and let the gait pattern evolve as a result. 
Most of the time, knee pain can be resolved with these conservative interventions - focus on strength, adress any flexibilty issues you might have, and make sure you're training smart!  Hope this helps.  If you need more specific guidance, check out the services page of this website and then get in touch with me via e-mail at "janet at runningstrong dot com"
Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

I'm wondering, I'm planning on training for a marathon in May (and hoping to place in my age group, for the first time!) and also training for an ultra a month later. I'm unsure how to combine both training plans, as they are so different! Any suggestions? Thanks
Reply - Janet
If this is your first ultramarathon, and you're planning on racing HARD at that marathon, then you might consider picking another ultra in order to allow your body time to recover after the hard race effort of the marathon before doing your ultra.  If that's not an option, then the time between the two races will likely be primarily recovery time.  Normal marathon recovery takes most people about 3 weeks, (some take longer) and though you don't lay on the couch for three weeks, you simply take a breather from the higher intensity stuff and gradually build your mileage back.  If you have an ultramarathon coming up - that post marathon recovery period would coincide with the taper phase for your ultra - so your longest run before the ultra would likely occur prior to your marathon.  Whether or not that will work may depend on the characteristics of the ultra (length, terrain, etc).  If you've never run an ultra before, you might want to reconsider the timing of your ultra so that you can focus on one thing at a time.  Just a thought....
Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Dear Coach Janet, in February and June I asked about leg length discrepancy. I am very happy to let you know that in August, I got myself a local coach to set up a formal training program, and that I completed the full schedule - up to 30/35km weeks - and ran my first half marathon in 2:04 this past weekend! There was no pain in the old places throughout. Seems like the 3mm or so insole did the trick! I want to share this because I could not find similar cases by searching the internet.... maybe it will benefit someone out there.
Reply - Janet
Thanks for dropping a note!  Congratulations on your half marathon.  I'm so glad that you were able to get good results with the lift. It's great when things come together!
Best wishes for success in your future races!  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor.

I am going to have surgery in December for a torn rotator cuff and torn labrum. How soon can I get back to running!!??
Reply - Janet
Amanda, that's an excellent question to pose to your surgeon! It all depends on his/her post-surgical restrictions.  You'll want to make sure to get specific clearance from the surgeon but most people are able to resume gentle physical activity like walking fairly quickly.  Walking is a GREAT form of training for runners since it really stimulates hip strength.  It may not seem challenging enough from an aerobic standpoint but it's very worthwhile from a strength stand point.  Hope your surgery goes well - make sure to talk to your surgeon about getting a referral to a good physical therapist that can help guide your rehabiltation process.  Best regards - Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Dear Coach, Less than 2 weeks now away from NYC, the first marathon I've run in over 25 years (i.e., since I was a teenager). I've run some halfs in recent years and a fast half time is how I qualified for NYC. I've been training consistently and did a 20-miler on Oct 15th. Because I've had swelling and pain (usually only dull) in my ankle for some time, I went to see a Sports Foot & Ankle MD on Oct 17th. He put me on steroids (methylpred) for the inflammation and said to reduce mileage (I had intended to fit in one more long run before tapering). Now, instead of going for short runs, I've been swimming and stationary biking in order to give my ankle more time to heal. It feels much better, although there's still a hint of discomfort, but I don't know if the slight swelling will return if I run again. My question: Is it better for me in these final days leading up to NYC to continue with swimming and biking or to do some easy running (or a combination)? Thank you very much! PS: I’m a 44-year-old woman.
Reply - Janet
As you know, the marathon is not a test you can "cram" for.... it takes time to build up the strength in your tissues to carry you the distance.  It's unfortunate that you've been off running the past 10 days but hopefully that's allowed whatever was going on in your ankle to heal. Hopefully the doctor gave you a sense of what was injured and didn't just throw cortisone at it.   Are you able to walk comfortably?  If so - that might be a nice way to gently introduce some loading to the system that's not being provided by the bike or pool.  If you tolerate walking, then I think it would be good to introduce some easy pace running prior to your marathon.  You'd rather know before you toe the line how your body is going to tolerate this.  Perhaps a combination of biking/swimming for aerobic conditioning, and running/walking for more specific tissue loading would be a good thing.  Have you considered your options for another marathon if things aren't feeling right on race day? Perhaps you could give yourself the option to do a later marathon and allow your body time to more fully heal from whatever injury you currently have? It's worth considering.   Hope this helps.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor.

I'm about to run my first marathon (11/6/11) and was following the 12 week training schedule. Although i don't follow the schedule very closely and i'm generally not a runner but stay active with other sports - i have been averaging about 30-35 miles a week and 17 miles has been my longest run. The 17 miles was after 3 weeks of distance build up so i wanted to take it to 14 miles and lower my mileage to let my body catch up (as the schedule suggests) before doing the 20 mile run. My achilles started to bother me and i only clocked in about 20 miles for the "off/catch up" week. 1) Should i try to run 20 miles this Sunday and therefore have 2 weeks to taper off? 2) What are the odds/chances of me/someone rupturing their achilles during the marathon? I most likely have very slight achilles damage-its not swollen, since i still run and don't feel pain even after i cool down. When i run about 10 miles i start to feel slight pinching. 3) I have been doing calf raises, working out my back and hamstrings as part of cross training but again, nothing that's followed too closely. Anything i can take/do to aid the achilles situation? Thank you
Reply - Janet
Anton, running your first marathon with such a low mileage base is dicey - and even more dicey with an Achilles tendinopathy.  Just because it doesn't hurt until the 10 mile mark doesn't mean your tissue isn't injured...
Should you run the 20  miles this weekend and have only 2 weeks to taper? With your low mileage base I think trying to push at this point is risky - is there a chance you could postpone your goal and shoot for a marathon a few weeks further out? This might give your body time to "catch up" as you put it.  A 12 week training plan for someone who's "generally not a runner" is pushing your body pretty hard.  A marathon is not a test you can cram for.  Other sports may help your aerobic capacity but they are not the type of training that will get your tissues (muscles, tendons, bones) ready for the rigors of running a marathon.
The odds of damage if you run the marathon? There's no way to predict that exactly but just try to put it in perspective from a risk-to-reward standpoint.  The reward is the satisfaction of saying you've completed a marathon and you get a medal and some race-related swag.  The risk is that you do serious damage to your already injured Achilles and it takes months (at best) or surgery (at worst) to enable healing to take place. 
Anything you can do to aid the Achilles situation? Not really - your body has a remarkable tendency to heal itself as fast as it possibly can - that's a wonderful evolutionary adaptation.  You can certainly do things to screw it up and slow it down.... trying to run on injured tissue comes to mind.  But there are no magic potions, lotions or supplements or treatments that will speed the healing up.  Time is a necessary element, proper tissue loading (enough to stimulate repair and not so much that you cause more damage), proper nutrition and hydration, and that's about the best environment you can create for healing to take place. 
If I were coaching you - I'd strongly recommend you take a good hard look at the risk-reward issue and consider postponing your first marathon to a time when you can properly train your body for it.  That's probably not what you wanted to hear.... 
Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

I am training for the nyc marathon, and I did my 20 miler on Monday. Since the only time I can get my next long run is on Sunday, is that too soon? What should my next distance be?
Reply - Janet
It's impossible for me to say what's appropriate for you specifically since i don't know anything about your training, how many 20 milers you've done, whether this is a first marathon or not, what your injury status is, etc.  However, I can tell you that athletes I'm currently coaching for NYC are entering into a taper phase that starts Monday the 17th and their next long run (next weekend) will be 20% shorter than their last one, with a further taper the following week by another 25%.  Your training should be based on your unique situation though so I'm not sure that the above stated taper would be appropriate for you or not.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

I have been running for a few months now with very little issue. When my mileage hit 4 miles or more, my knees ache after my run. I recently ran a 10k and my knees hurt very bad afterwards, it was hard for me to walk around after about 10 minutes after the race. I was wondering if perhaps this is runners knee? Should I go see a doctor or just cut back my mileage a bit? I have been only running on the road, but I've been seriously considering running trails with I know give a little for your joints but the terrain is not easy. I have an ACL/Miniscus repair surgery, but I'm pretty sure that my knee pain has nothing to do with it. Also, my right leg cramps up a lot before I even reach mile one quite often. I feel like I'm running into more problems than I should be, but I followed a good training schedule and built up from a walk/run (I still walk but very little), and I upped my weekly mileage by 2 miles every two weeks...I'd like to not take steps backwards and lessen my mileage, but I'm not sure what else will help this. That 10k was more brutal than I think it should have been for my joints. I've started taking glucosamine to try and help but so far no difference. The only other cause I can think of is that I unintentionally bought minimalist shoes when I started running, and did not replace them until the beginning of september after I realized why my body never stopped aching. My shoes now were professionally fitted, and are supposed to support my stride. They have definitely made a HUGE difference in how I feel - except in my knees. More stretching maybe?
Reply - Janet
It is hard to know for sure exactly what's going on without knowing a lot more about you, your training paces, your race paces, etc.  Here are a few things to consider -
1.  There is a good chance that starting your running program with shoes that were perhaps not supportive enough could have set the injury in motion, and continuing to train while injured has simply taken what should have been a minor set back and turned it into a chronic problem.  If this is the case, the only solution is to take a break for a time long enough to get the symptoms settled down and resume training again.  During your down time you can certainly do other things to maintain your hard-won aerobic fitness but you'll need to gradually ramp back into running when the time comes.
2. There's a chance that the issue with your knees and the muscle cramping are both indicators of inadequate hip and leg muscle strength for the task at hand.  If you've not been doing any form of core and lower extremity strength trainng you might want to consider adding some in.  I'd caution against the typical gym machines like knee extension, leg press and leg curl and instead encourage you to focus on lateral hip strength and functional exercises.
3.  There's a chance that the paces you're running in training are inappropriately fast for your current fitness level.  If you're running at/near race pace on all runs - back off and build your foundation first. 
Hope this is food for thought.  If you'd like more personalized assistance - drop me an e-mail and I'll send you a questionnaire to fill out to get started with private coaching - you can read about it on the services page of this website. 
Best regards - Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Hi Janet, Thanks for your advice. This meniscus tear was a result of an acute injury done while repairing a roof, not wear and tear. The orthopedist said it is a small radial tear on the inside (white zone) of the meniscus and would be unlikely to heal. I am going back and forth regarding surgery. I am wary of surgery based on reading some peoples experiences. MRI and x-rays indicate that I have no arthritis or any other issues. On one hand I want it fixed but only if I can return to running as before. I generally do mileage in the ~70/mile a week range on my 'up' weeks. I am 39 years old. It seems I am a reasonably good candidate for success. Is it reasonable to think that my knee would be back to normal with the appropriate rest/rehab. I have read studies that show a high rate a false-positives in MRI results regarding meniscus tears. I have also read much anecdotal evidence on running forums of surgery causing more issues/pain, as well as the need for further surgery in years to come and the increased possibility of arthritis. It would be nice if this was a more clear cut decision for me - if I had pain I would have the surgery immediately. I have no pain now but I am pretty sure if I was to introduce some twisting type motion rather than just running it would be painful. Thanks again for your input, I don't want to belabor the point and take all your time. I just want to be back to normal and determine the fastest way to get there. Sincerely, Jim
Reply - Janet
Jim, all the things you mention are important in regards to success or lack thereof when it comes to surgery.  You've raised good points about the false positives, and some people having less than ideal results long-term.  These are definitely points to raise with your surgeon in a conversation as you try to decide what to do.  I always prefer for people to get at least a second and perhaps a third opinion.  Ask your surgeon - "who would you have do the surgery on YOUR knee?" and then go out and get a second opionion from that person.  Sit down and write out your questions before you go - they'll appreciate you being well prepared.  Don't be afraid to ask the hard questions - like "what was your worst outcome from previous surgeries like mine?"  "What was your best?"  Ask the questions about running and make sure they understand you're not a typical "fitness" runner but rather a dedicated, high mileage runner.  The surgeon who knows where the injury is will be best suited to address your concerns (all of which are valid).   Don't be in a rush - think about it, write down your questions and then go interview at least one more surgeon if not two.... 
Wishing you the best - Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Hi Janet, I am a long time runner going on 10+ years now. I have completed 15 marathons and regularly do fairly high mileage with no issues. After Boston in April I scaled back my mileage a little and I am now ramping back up. A few weeks back I noticed swelling in my left knee but no pain. I did the usual RICE thing, took time off and saw my PCP. After a return to running I still had swelling. I saw a specialist and had an MRI. The results show a small meniscus tear. I am unsure what I should do. The specialist suggested continuing running to see how the knee does and then make a decision on surgery in a few weeks. I am reluctant to go with surgery but I will if necessary. I don't have pain but I am aware of the knee and I have some swelling. Do you have any advice for me? Should I continue to run if swelling is my main symptom? Your input would be greatly appreciated. Thanks, Jim
Reply - Janet
Jim this is a tough call.  I'm usually pretty conservative as a coach - but if your orthopedist told you that continuing to run for a few weeks to see how things went was OK then perhaps that's a reasonable thing.  Meniscal tears (if they're small) are usually dealt with through arthroscopic surgery to remove the torn piece and if the surgery doesn't include other things like shaving the cartilage or other stuff - the rehab is relatively quick, usually a matter of a couple to a few weeks.  The concern I'd have is how you got the tear in the first place.  Did the surgeon offer any input on that?  If it was a degenerative (wear and tear) type tear, then running high mileage may exacerbate it.  If it was a sudden tear (twisting motions are a possible cause) then perhaps things will resolve on their ownn.  Is there a chance you can get a second opinion from another orthopedist?  Sometimes that helps to provide clarity.  If you do end up with surgery - encourage the surgeon to refer you to a PT for a couple of weeks of therapy post-op - they'll teach you some exercises to do that will get you back to running as quickly as possible.  As surgeries go - it's usually not a bad one but ask questions of your surgeon so you can get some real peace of mind!  Best of luck to you.  Janet Hamilton, MA, RCEP, CSCS, RRCA Coaching instructor

Hello Janet, Is it common for beginner runners to have their legs give out before their lungs? I went from inconsistant running to scheduled running 5 days a week for about 2 weeks now. I knew I would have some pain in the shins but now that I have been running, consistantly my runs are more frustrating as a result of my calves getting tired and heavy before my cardio endurance begins to tire out. Thanks!
Reply - Janet
If you made a sudden jump in overall mileage then it's no surprise that your legs are fatiguing before your lungs.  Are you trying to run the same distance every time out the door?  Perhaps you would be better served to follow a "hard-easy" pattern where you run a bit longer one day and a bit shorter the next.  For example - instead of 2 miles 5 times a week, try doing 1 mile one day then 2 the next, and alternate --- and leave one day per week to push to a little longer distance (perhaps 2.5 or 3?) - while allowing for walk breaks.  Musculoskeletal and connective tissue adaptation take time - so count on that process to be a little slower than you think and just be patient.  You can't bludgeon your body into fitness... you have to finesse it!  Make sure the paces you're running are appropriate for your current fitness level.  You should be able to carry on a conversation as you run and if you can't - you're probably going too fast.  Take walk breaks if you're just beginning. They allow not only your cardiovascular system to "catch up" but also help with muscular fatigue!  Make sure you're covering your bases with routine gentle stretching after you're done running.  Nothing aggressive - just a gentle stretch is all you need.  Make your progressions in training gentle and gradual and always ALWAYS listen to the feedback from your body.  You'll know when you're ready to push for more.  Hope this helps a bit --
Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor