Check out the upcoming Free running clinic put on by Intermountain TOSH The Orthopedic Specialty Hospital.

Get expert running instruction on July 15, 2010

Expert Panel Question???

“What do you think about the five finger vibrams?”

Answer!!!

We think that barefoot running is a tool that everyone should have in their running toolbox. The Vibram five fingers and other minimalist shoes do a great job of strengthening the foot and biomechanics. We recommend that people start slowly and use them only as a supplement to their everyday running shoes. This combination will add to reducing injuries and more “bang for the buck” in the time spent training. Good luck and happy running.

by Guy Perry

Owner of Salt Lake Running Company, a specialty running store.

Expert Panel Question???

“I’m a 62 year old male runner, have run many half marathons but never a full marathon. I run 3 – 4 times a week averaging 25 to 35 miles. I play golf and weight train moderately. I’m training for a marathon and would like to feel more energized – suggestions?”

Answer!!!

Realize that training for a marathon at any age is an energy draining pursuit, but to help you feel as good as possible try the following:

1. Keep your run days to 3-4 times a week
2. Keep your weekday runs to no more than an hour.
3. Do long runs every other Saturday and start them about 16 weeks out(assuming you already can run 90 minutes for a long run)
4. Do your longest training run at 22 miles and do it 3 weeks out from your race.
5. Focus on eating really well after all your runs. Drink a recovery drink IMMEDIATELY upon finishing a run and then eat a whole food meal within 45-60 minutes following that has a lot of carbohydrates, lean protein and healthy fat.
6. Drink lots of water each day.
7. Sleep really well.
8. Use a sports massage therapist twice a month
9. Take a solid vitamin/mineral/ antioxidant supplement day and night.
10. Take an ice bath after each long run.

by Debbie Perry

Certified Sports Nutrition Advisor

USA Triathlon Certified Coach

Colgan Power Program Strength Trainer

Local Elite Runner/Triathlete

Expert Panel Questions???

“Ok. I’m just starting the couch to 5k program. I think if I plan for August 1st I will be ready for any coming run during that time. Already thinking ahead now; I’m worried about what is next? How do I increase training for a 10 K and how much time needed.”

(ask your questions to the UtahRunning.com Experts)

Answer!!!

First off, congratulations on taking the first step . . . making the decision to do it! My suggestion to you, if you haven’t already, is to pick a specific 5k race that you want to do and register/sign up for it. This gives you a deadline and helps your training become more specific and purposeful.

Once you’ve done a 5k and you’re ready to tackle a 10k, really the only thing that will change in your training is you’ll gradually increase your mileage. I personally think that if you’ve put in the training for a 5k you could do a 10k as early as 2 or 3 weeks after the 5k. The key is the increase in mileage, maybe a half a mile at a time (more or less depending on how you’re feeling).

I would suggest getting your regular distance runs up to a distance further than 6 miles so that when the 10k does come around you’ll be confident knowing that you’ve done it before! Good luck and have fun!

by Lindsey Anderson – Olympian | Professional Athlete

Question:

“I just started running…. what do you recommend for me to get started…. as started I mean I ran 2 miles up my road… I had to stop and walk some of it, and my lungs hurt so I think I need to work on my breathing… any advice would help…”

Answer:

We would recommend taking a look at the following articles a few of our Experts have already written. Let us know if you have any further questions.

Getting started: How to Start and Beginning Runner Training
Breathing: Pre-Exercise Ventilation

Expert Panel Questions???

“Are there any tracks (high school/college) that are open for public use? If so, what times? Thanks!”

(ask your questions to the UtahRunning.com Experts)

Answer:

In order to find out what tracks are open to the public, you would need to check with each of the facilities. I know that during the summer and fall the tracks are not used by the high school and college teams much, but may be used by some of the other programs at times (band, cheerleaders, football, etc). In Davis County, some tracks that I know are open to public use include Davis High, Viewmont High, Weber State, Layton High. Some that I know are typically locked include Northridge High and Syracuse High.

The typical time that people in the community use the track is early in the morning (before 8:00) and in the evening (after 6:00pm).

Good Luck.

By Corbin Talley – Elite Athlete: Marathoner/Ultra Marathoner | High School Track & Cross Country Coach