Ask the Professional

You have questions? Ben has answers!
Whether you have questions about pre-race carb loading, training or race day strategy, elite athlete Ben Rosario of Big River Running Company, is here to help. Big River Runner should have an active link to the store's website: www.bigriverrunning.com

We can’t promise he will answer every question, but we will try to post as many of them to the website.

Frequently Asked Questions
When should I start training?
What can I do about injuries?
Can Cross-Training Increase Strength?
Goal Time and Crowd Factor
Are these shoes made for walking?
Planning my last long run
Nature vs. Machine
Sports drink or Gel?


Q: When should I start training for the Spirit of St. Louis Marathon or Half Marathon?
A: It is mid-November and you are planning on running the Spirit of St. Louis Marathon or Half Marathon in April, but you are not ready. Good. You do not need to be super-fit more than four months away from your marathon. For the average runner 16-18 weeks out is plenty early to begin getting ready. In fact, elite marathoners often only train 10-12 weeks for a marathon due to the fact that they have such a lifelong amount of miles behind them. The first six weeks of the 18-week program posted on our website serve as a “base” phase where you put in the miles and slowly increase your weekly mileage until you are strong enough to begin running some workouts that are a little faster and will help you learn your goal pace for the marathon or half marathon. So take the plunge. Make the commitment and begin your marathon or half marathon training this winter and you will be ready for the accomplishment of a lifetime by the spring. Good luck and happy running!

Q. What can I do about injuries?
A: Staying healthy is a talent. The best marathoners in the world are people who have trained every day, twice a day, year after year. They have accumulated so much mileage that they are essentially aerobic machines and able to handle massive amounts of work while their competitors are resting and trying to heal various injuries. Not all of us share in this wonderful talent. However, if we do things correctly we should be able to avoid a lot of common running injuries. First of all, start slow. Never start running without a plan from an experienced coach, doctor, or licensed personal trainer. Run the pace that you are supposed to run and the distance. Overdoing it – especially when you are a beginner – can lead to shin splints, plantar fasciitis, and even stress fractures. Sometimes, even when you are doing everything right, you get an ache or a pain. My rule is that if the ache or pain causes you to limp then you don’t run. Running with a limp causes muscles to work overtime to compensate and then you get more injuries than you started with. My corresponding rule is that if it is bad enough that you need to take one day off, then take two. During those days off, don’t just sit around. Treat your injury. Ice it. Get a massage. Look it up on the internet. Being proactive about your injury helps your body as well as your brain. Believing that you are doing the right thing keeps you in a positive frame of mind and it keeps your mind off of the pain.

Q: I have completed four Half Marathons over the last 3 years - walking/jogging them. I know I need to build more strength - is this what the cross-training will do? What do you recommend?
A: I personally think the best way to become a stronger runner is to run as many miles as you can. When I went from running 75 miles a week in college to 120 miles a week as a professional my times improved dramatically at all distances, even shorter ones. I also did more tempo runs which increased my aerobic threshold and enabled me to hold a fast pace for a longer amount of time. Tempo Runs and other workout examples can be found on our website under the training guide section. All that said, cross-training certainly can be beneficial and a welcome break from the grind of running. Swimming is a great exercise as it works the cardiovascular system and nearly all muscle groups. Lifting weights can be a good way to increase core strength although for runners I recommend avoiding any lifting with the legs. The stationary bike is also good. Most important is that you find a training schedule that works for you, write it down on the calendar, and stick to it.

Q: I am trying to come up with a goal time for the half marathon next year. I want to come up with a goal that is challenging, but not unreachable and am trying to figure out what kind of "fluff" time should be added to my goal to make up for starting line congestion, walkers, weather and other factors.
A: First of all, 2006 walkers will start behind all runners. We are leaving the course open for seven hours so as long as they keep a 16 minute per mile pace they’ll be able to finish in time. Now, on to your goal. As far as temperature, the average low on April 9 is 45 and the average high is 64, but I can't guarantee that it won't be unseasonably cool or warm, windy or calm. Pick a reasonable and attainable time goal assuming that it is going to be ideal weather and train to be able to run that time. Understand though, that weather could dictate that you be flexible and possibly change that pace. A race is all about effort and if you are in shape to run a 1:45 half marathon, but it is 80 degrees that day and you run 1:49. Guess what? You did a heck of a job. Finally, always go by chip time, not gun time. Your official half marathon time should be the amount of time it took for you to get from the start line to the finish line. Period. Try to line up with people who will be running an equal pace, using the pace team signs as a guide. My advice is to relax early on and do not panic if it is a little crowded at first. When the crowd opens up, find your pace and settle in. Don’t sprint from side to side trying to dodge people and get ahead. That takes a lot of energy and will end up costing you more time in the end.

Q: I am participating in the half marathon walk. I have no idea what kind of shoes to buy. Any suggestions?
A: Many people make the assumption that if you are going to begin a walking program you need “ walking” shoes. For shorter distances and everyday activity, walking shoes may be the right choice. But my opinion is that if you are planning on walking a half marathon or full, go with “running” shoes. Running shoes are lighter than walking shoes, because of their mesh uppers, less rigid, and just more comfortable overall. Running shoes also offer a variety of sole and arch constructions to support different types of foot strike – that is how your foot actually strikes the ground while walking or running. Bottom Line: Go to a specialty running store and have them watch you walk. They will be able to tell which foot strike you have and will pull out some shoes that will work best for you. All the brands have shoes in each category so after you know what type of foot strike you have, it is just a matter of which pair feels the best.

Q: How far in advance of race day should I do my last long run?
A: I personally complete my longest run 4 or 3 weeks out and then decrease distance a bit two weeks out and again one week out. I highly discourage a run of more than 14 miles the week before a race.  If you have trained properly for your race, to run more than that one week out is only going to take away from your performance.  You will not be "out of shape."  Your body may feel a little weird because you have tapered and it is not used to that.  However, don't let that affect your mind.  That weird feeling will go away once you knock out the first few miles of the race and it will come in handy in the form of extra energy in the last 10k. 

Q: What’s better, training on a treadmill or outside?
A: I subscribe to the "old school" philosophy of running outside when at all possible.   Everyone is different though and I think it really comes down to personal preference.  Running on a treadmill certainly provides the same cardiovascular benefits as outdoor running.  Outdoor running can provide a lot more though in terms of scenery, fresh air, and varied surfaces.  If you want to simulate outdoor running on a treadmill, put the incline at either a .5 or a 1% grade to lengthen your stride to a level most similar to outdoor running.  I would also suggest trying the hill workout option to simulate the rolling terrain. 

Q: Should I use a sports drink or gel during training? Which ones work best?
A: It is important to practice with sports drinks and gels before using them on race day.   I’ve heard many horror stories about runners trying a gel for the first time during a race and getting stomach cramps that ruined their performance. The easy way to avoid such an occurrence is to experiment with different gels in your training.  Buy a few different brands and flavors, try them and seeing what works best for you.  As far as drinks, Gatorade has always worked well for me. I buy it in powdered form and mix it myself, watering it down bit to make it easier on the stomach. As far as gels, I’ve used Power Gel (made by PowerBar) Clif Shots (made by Clif Bar) and GU.  Flavor comes down to personal preference.  Also, remember to wash down any type of gel with plain old water.  Following up a gel with an energy drink can sometimes cause too dramatic of a jump in sugar levels which can cause a "crash" a few minutes later.  

Remember, Ben is neither a doctor nor dietitian, so consulting “Ask the Professional” should not substitute for medical advice.

I have a question: professionalspirit@sbcglobal.net