Peter Berrisford is our resident athletic trainer here at Gone for a RUN. Here are his answers from your latest round of questions!

The questions below were originally posted to our Facebook Page: facebook.com/goneforarun. Want Peter to answer your own question? Simply ask yours in the comment section below or post on our Facebook page.

Britney Kalynn Wigginton: I've heard 5 lbs of weight loss can take off up to 30 seconds of your time, is that true?

Hi Britney,
That’s a bit of a tricky question.  In general, the lighter your weight, the less energy it will take to move your body, resulting in speedier times. However, you have to have the weight to lose. If you are already at an optimal body weight, you risk your weight dropping too low.  This can cause a myriad of health issues and will definitely have an adverse effect on your race times.  I definitely recommend consulting with a doctor before starting any weight loss program.

There are a number of different formulas out there, but a general rule of thumb is you can take 2 seconds off your pace per mile for every pound of weight you loss.  Using your example, 5 pounds will take off approximately 10 seconds per mile.  10 seconds per mile over a 5K would be about 30 seconds off your total race.  However , over a long distance race, such as a marathon, that can result in a little over 4 minutes over your race time.

Darlena Orzolek Kolpak: What's the best way to to help knee pain caused by your IT Band?

Hi Darlena,
Running injuries can be brought on by any number of causes.  However, generally speaking, running injuries are usually the result of training errors, bio-mechanical issues, or improper footwear.  I suggest seeking out an experienced sports doctor or physical therapist to pinpoint the cause of your injuries to correct your IT band issues. Stretching and using a foam roller can dramatically help IT Band pain. Try doing these stretches the night before your run. See this Running Times link for a list of IT Band stretches:

http://runningtimes.com/Article.aspx?ArticleID=6099



Amy Weerheim Scarmon: I ran my second marathon over the weekend. I had great times up until mile 20 when my body just started to fall apart. My knees ached and it hurt to run. I ended up walking about half of the last 6 miles. I trained exactly according to my plan and fueled well. What else can I do to get through those last miles more effectively?


Hi Amy,
Almost all of us can benefit from a higher training volume.  How many miles per week did you average over the course of your marathon training cycle? What was your base mileage like going into the training cycle? A common mistake marathoners make is to put too much emphasis on the long run without having overall miles. Generally speaking, your long run should never be more than 50% of your overall weekly miles, and should ideally be around 35% of your weekly miles. Another technique to try is to consider adding a midweek long run to your training regime to help build your endurance.



Paulina Littlefield: Currently training for a half IronMan on June 30...registered for my first Marathon on January 13...how long should I take off after the HIM before I start training again?

Are you planning for your first marathon on January 2013?  Your recovery plan for the marathon also depends on your goals for the half Ironman. If you plan on racing the half Ironman hard, I suggest taking at least a week of recovery after the marathon.  After a hard race, it’s always important to let your body recover but I would recommend you stay active in the weeks after your half Ironman. Maintain the frequency but lower the intensity for a couple weeks.

Michelle Sirles Aiken: I am trying to lose weight and having a hard time finding a way to eat for energy & still lose weight. When I do a 10 mile run I am spent about mile 4 and drag the rest of the way.

In order to run efficiently and feel good during a 10 mile run you need to fuel and hydrate on your run. A general rule of thumb is workouts that last longer than 90 minutes require extra supplementation. If you are not bringing energy gel with you now, think about taking a gel packet about halfway (or at mile 4 if you notice that's when you start dragging) and make sure to be taking fluids (water or sports drink) with you on your run.

Weight loss and distance running do not necessarily go hand in hand. In order to lose weight, you need to burn off more calories than you consume.  In order to run efficiently, you need to refuel the calories you burn off. It’s a bit of an oxymoron.

The best formula is to find out how many calories per day your body requires.  A registered dietitian can administer a breathing metabolism test, which will tell you exactly how many calories you burn at rest, and can use that to figure out exactly how many calories you need to gain, lose, or maintain your weight.  You can also use a more general calculator, such as About's Calorie Calculator to figure out a guesstimate based on your average height/weight.



Kathleen Moon: Can you recommend a book on nutrition specifically geared towards runners?

Monique Ryan’s “Sports Nutrition for Endurance Athletes” is one of my favorites.  The book covers nutrition for all endurance athletes and has specific information for runners.

Krista Montgomery Latchford: I'm running my first full marathon this Sunday. Which do you recommend for refueling sport beans or GU? Also, how much will I need to have with me for a full marathon?

Hi Krista,
A good rule of thumb is to never try anything new on race day! What have you been fueling with during your training runs? I would stick with what you know has been working for you. Also, for future marathons, check what they will be providing on the course and try using the same product for your training runs. Good luck!

Kathleen Rogan: I'm the opposite of most people - even in my mid-40's I'm built like a lamp post. At 5'10" and only 125 lbs. I don't have much surplus and I feel like it contributes to fatigue. And I'm training for a marathon, and I just can't eat much at once so I find I need to eat meals all day long. I'm espcecially worried about race day and taking in enough calories. Any advice for the beanpoles?

Hi Kathleen,
Eating small meals throughout the day is a good thing! You should be spreading out your fuel all day rather than taking it in all at once.

Are you taking in enough carbohydrates throughout the day? That is what your body burns throughout the race and what will keep you going strong. Remember, there are more than just your traditional carbs of bread and pasta.  Fruits, leafy green vegetables, and potatoes are all considered complex carbohydrates.

Also, make sure you are taking in enough carbohydrates during your runs. Once your runs start hitting over 90 minutes, it’s time to start think about supplementation Try to taking 2-3 gels per hour with water or sport drink and see if that helps.  Don’t wait until you feel fatigued to start eating/drinking , either. If you wait until you feel like you are bonking to take in a gel, you waited too long.

Jules Fernandez: Mile 20 seems to be the "magic mile" for me. I ran a marathon two weeks ago and had severe leg cramps thus slowed me down. Still able to place 5th in my Age Group. Any tips and tricks? I also have a 50k on Memorial Day weekend, it's on Trails ...

Hi Jules,
All runners hit some sort of “wall” between miles 18-20.  However, with a proper fueling strategy, you can break through these walls. It is possible your cramps came from dehydration.  How often were you taking in water? Also, were you taking in any carbohydrates in the form of gels or chews?  If you come up with the right fueling plan, you should be able to break through the wall and finish strong.

Mary Taylor Grieder: I'm training for an ultra-marathon and have a strong aversion to gels...what are the best whole food replacements to use for training? I've heard that some runners use honey packets, pretzels, etc. I'm looking for something that will cover the whole spectrum of what I will need to go the distance, thanks!

Hi Mary Taylor,
It’s completly fine if you don’t use a gel. Gel packets were invented because they are a quick and easy to give your body the fuel it needs to running strong. But really, any form of simple carbohydrates will work.  Some ideas can include food bars, pretzels, or cookies.  The key is to find what your body will tolerate. Also, make sure you follow your calorie intake with water or sports drink.

Asia Brandvold Karpuleon: I'm marathon training (4 weeks prior) and have recently upped my speed a bit. I think the faster cadence (and sometimes accidental overstriding) has caused the recent soreness in my left hip flexor, mainly during running; even after a rest day or two, it doesn't disappear completely. How can I get rid of this problem for good?

Hi Asia,
A faster cadence shouldn’t cause any pain, but over striding can definitely be a potential problem. Go see an experienced sports doctor or a physical therapist who can help you correct your bio-mechanics.

Rick Pallante I'm going to run my first duathlon this Sat. . I have done one sprint tri, and three 5ks. I average low 8s on my runs. My average 20k bike is about 45 minutes. My first warmup du I paced my runs at 9ish. My question the first 5k. Should I do a moderate pace to save for the next two disciplines. It's a hilly coarse also. Thanks!"

Hi Rick,
I would go out a conservative pace to keep the first run and nice and steady so you have energy for the next two legs. Once you reach the second leg, let your pace rip! Don’t forget to keep your stride short.

Rachel Szalicki Carragher: I ran Boston three weeks ago and because of the heat I ran it in 4 hours (35 minutes slower) than I usually run marathons. I am planning on running providence marathon this weekend to try and qualify for Boston next year. Is it too early to run another marathon? And if not, how much would you recommend running this week?

Hi Rachel,
Congrats on finishing a hot Boston Marathon! It was a rough day, and even the elites were slower than usual. Everyone recovers from a marathon distance differently. If you feel you are recovered from Boston and are ready to race another marathon, do very little running this week and have faith in your Boston training.

Mark Holten: I am 44 and I eat too much and need to shed 30lbs even though I run 18-21 miles a week. Should I follow a strict diet or is there a book you can reccomend that would teach me proper sports nutrition? I eat well at breakfast and lunch and ruin it at dinner and snacks every night. Help!

Hi Mark,
I recommend Monique Ryan’s “Sports Nutrition for Endurance Athletes” as sports nutrition book.

Try to eat small meals throughout the day, so you aren’t starving at night. Snacks throughout the day aren’t a bad thing as long as you are making good choices.

ShannonDan Miller: I am training for Canton, Ohio's inaugural marathon in June this year. On my 14 and 16 mi. training runs I had severe fatigue issues-muscle pain, and had to walk most of the last 2-3 miles. I am 62 and female. I am hoping these issues are because I was only hydrating about every 4 miles and did not supplement with gel. I am considering dropping to the half marathon but really had my heart set on the full as it is the inaugural. Any suggestions?

Hi Shannon,
I would try to focus on active recovery after your long runs. Go for a short, very easy paced run, or even a walk, just to get your muscles moving again.

I would also look into a better hydration/fueling plan. Try taking a gel every 45 minutes on your long runs and follow it with sport drink or water.  If finding enough water spots on your route is an issue, look into a hydration system like a water belt or handheld.

Jeff Given: Running a HOT Half Marathon in July, Chicago Half. Any tips to be able to race at peak performance without becoming a casualty?

Hi Jeff,
Every runner has to slow down in the heat, even elite runners. Come up with a pacing plan that's reasonable for you based on the conditions, and make sure you stick with it even in the early miles. Be sure to hydrate with both water and sport drink. Dehydration is definitely a concern when running the heat. However, hyponatremia, when the body's sodium levels get too low, is a huge concern as well. Try taking a salt pill before the race (just make sure you try it on a long run first - after all, nothing new on race day!) and make sure you are taking in enough sport drink, gels, and chews during the race.

It also helps to acclimate your body to the heat. Make sure your training is being done in conditions similar to race day, so the heat is not a total shock to your system.

Above all, listen to your body. Running - especially racing - in the heat can be dangerous and should be taken very seriously. If you experience any dizziness, nausea and vomiting, headaches, weakness, lack of coordination, heat cramps, heavier than usual sweating accompanied by moist and cold skin, and “goose bumps" be sure to stop running, cool down and seek medical attention immediately.





Kristina Padilla: I ran my 5th half marathon this past weekend and by the end of the race my hands swelled up....what could be the cause or how can I prevent that? thanks

Hi Kristina,
Some runners experience minor hand swelling when running especially longer distances. As long as the swelling is relatively minor (i.e. your hand does not double its size) it is usually harmless and is not a sign of any underlying causes. However, I would suggest bringing this up to your doctor at your next annual checkup to make sure everything is a-ok.

Tiffany Reid Bodenhamer I have the same question as Darlena about knee pain caused from IT band issues. I'd really like to avoid the doctor. Any advice?

Hi Tiffany,
I understand your concerns about wanting to avoid a doctor. However, running injuries are usually caused by a combination of training errors, bio-mechanics, and improper footwear. Without the supervision of an experienced sports doctor or physical therapist it is impossible to get to the root of your issue. I would suggest consulting with a medical professional.

Greta Jones: 6 weeks ago I got severe pains in back of my knee after a 2 1/2 walk/jog in hills. Could not straighten my leg for about a week without intense pain. Better now, but the pain is on the outside of the knee. Can jog slowly, but whole leg feels very weak. Know any good exercises to strengthen the leg? Thanks!

Hi Greta,
I would suggest consulting with a medical professional such as an experienced sports doctor or physical therapist in order to get a proper diagnosis. Once your injury is being treated, your doctor or therapist can work with you on strengthening your leg as it relates to your specific injury.

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