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Ask The Expert
Thanks to OU Physicians and other fitness and runnign experts, we are proud to now offer an Ask The Expert feature! The sports medicine department within OU Physicians will answer questions related to fitness, health issues and other questions related to marathon training. Please use the form below to submit your question. Due to time constraints, not every question can be answered. Those that apply to the most runners will be chosen and posted weekly. Check back often for answers to your fitness and training questions! By accessing this site, you agree to the terms below.
About The Experts
Lamont Cavanagh, M.D.
The Medical Director of the Route 66 Marathon and a clinical faculty member of the University of Oklahoma School of Community Medicine, Dr. Cavanagh specializes in sports medicine. After receiving his undergraduate and medical degress from the University of Oklahoma, he served as an Air Force Flight Surgeon and completed a sports medicine fellowship. Dr. Cavanagh joined the OU Physicians in Tulsa in 2001.
David Brennan, M.Ed.
Brennan is an exercise physiologist and instructor of sports medicine at the University Of Oklahoma School of Community Medicine. For more than 25 years David has designed wellness programs for individuals that include Olympic athletes and for variety of employees groups that include Exxon, British Petroleum, and more.
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Ask the Expert
Submit your question.
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Please use the form below to submit your question to our team of experts.
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I try to use a mix of sports drinks and water in my training, but I think about the calories. Do the lower calorie sports drinks replenish the nutrients as well as the higher calorie ones?
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I try to use a mix of sports drinks and water in my training, but I think about the calories. Do the lower calorie sports drinks replenish the nutrients as well as the higher calorie ones? Or, are these simply a step between water and the full-octane drinks?
The low calorie sports drinks will typically contain the same amount of electrolytes as the “full-octane” beverages - just less sugar. Excessive sugar in your sports drink can slow water absorption rates. Gatorade contains 42 grams of sugar per 24-ounce serving. I recommend diluting Gatorade by 50 percent by adding water. This should reduce the total caloric content to about 75 calories per 24-ounce serving, yet still provide the sufficient electrolyte replacement. Additionally I would monitor pre- and post-training weights to determine if you are rehydrating sufficiently. If you see a drop in post-training body weight by more than 2 percent, you may need to adjust your fluid replacement patterns in terms of both volume and content of your sports drink. Additionally, a healthy diet that includes daily doses of fresh fruit and veggies can be very effective in preventing training related dehydration. |
I am reading a lot about proper nutrition as I am training for my first half marathon in Tulsa. I have hypoglycemia and I am concerned about the carbohydrate effect...
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I am reading a lot about proper nutrition as I am training for my first half marathon in Tulsa. I have hypoglycemia and I am concerned about the carbohydrate effect and making sure I am properly fueled, while keeping my low blood sugar in mind. So far, my longest run has been five miles (55 minutes) with a small meal 1-2 hours before and nothing during. That seems fine so far, but I am concerned about the longer runs ahead of me. Any suggestions? - Lindsay
Dear Lindsay - A healthy diet that includes daily doses of fresh fruit, veggies and adequate water consumption combined with well-planned training is essential for any endurance athlete. To optimize the storage of carbohydrates, your caloric consumption should be matched with current training volumes and intensity so that you have enough fuel on board for prolonged exercise. As you increase your weekly mileage you will need to pack in additional calories. The amount of carbohydrates recommended for an endurance athlete is typical around 60-65 percent of total daily caloric consumption. Because of your hypoglycemia you must pay close attention to rate that you absorb certain foods so that you do not have a insulin rebound effect that would push your blood sugar. I would begin experimenting on your weekly long run mile with a low calorie sports beverage that has a low amount of sugar (A bottle of Gatorade diluted with water by 50 percent works well.) The GU energy gels is a product you may also want to try on a training run as they have a lower sugar content (5 grams) then some of the commercial sports drinks. Good luck! |
I am currently running three times per week with a long, slow run on Saturday. However, I don't feel like I'm making any progress. My goal is to be ready to run the full marathon in November. It’s difficult to add mileage as I'm exhausted....
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I am currently running three times per week with a long, slow run on Saturday. However, I don't feel like I'm making any progress. My goal is to be ready to run the full marathon in November. It’s difficult to add mileage as I'm exhausted after the LSRs. I use a heart monitor which is also bearing out the exhaustion with heart rates up to 180 BPM. Could this be the heat and humidity, or something physical? I am currently running 12+ minute miles on long runs. - Dave
Dear Dave:
Heat and humidity can significantly reduce the running pace and volume one can sustain. Your current training volume in terms of number of sessions per week is most likely sufficient enough to maintain a nice mileage base during the hotter humid months of summer. Considering your high heart rates and high perceived exertion levels, I would advise you against increasing either your running mileage or training pace until the heat and humidity have abated. Continue to run your long run at 12+ minutes per mile, but I also suggest that you try breaking your training runs up with walking and regular fluid breaks if you are not already doing so. Try to avoid running in the heat two days in a row by substituting indoor or pool running every other day. Chronic dehydration can develop without you really knowing it, even with very small shortfalls in daily fluid intake (particularly if you sweat a lot). It is very important that you monitor your fluid intake and fluid loss. Any time you have lost more than 2 percent of your normal (pre-run) body weight you are most likely dehydrated. Don’t panic - cooler training conditions lie ahead, and enjoy the pool while you can! |
I used to be an avid runner, but I have been out of practice for a while. I have been trying to start again, but each time I go past 4 miles I hurt my knees or my ankles. The inner side of my right knee hurt especially when walking down the stairs...
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I used to be an avid runner, but I have been out of practice for a while. I have been trying to start again, but each time I go past 4 miles I hurt my knees or my ankles. The inner side of my right knee hurt especially when walking down the stairs. I have not run in 2 weeks and knee feels fine, but I am afraid of starting to run again. Any suggestions? I also gained too much weight. - Maryann
Dear Maryann,
Before resuming your training, I recommend seeing a sports medicine physician who is familiar with running mechanics and understands the benefits of a progressive training program. If the physician finds no clear evidence of injury, it would be quite possible that you have developed a chronic injury that may be related to the way you run. Once you have resolved your “biomechanical” issues you should very gradually increase your running volume and/or intensity. I highly recommend that you try deep water running while you heal up and work on corrective exercises. This would be a great way to burn calories without exposing your knees and ankles to the impact of land-based running. Once you are symptom-free, then you can gradually reintroduce land-based running. The Tulsa Running Club has classes every Friday evening at 6 p.m. and you can also get some information on deepwater running by going to www.aquajogger.com. |
I've heard a lot lately about interval training. I've heard of people that alternate walking and running during entire marathons. What is the benefit of this? If I'm a beginner, is this a good way to start?
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Interval type training is a great way to improve your fitness and lengthen the duration of your long run. For the last 20 years, Olympic marathoner, author and coach Jeff Galloway has been encouraging first time marathoners to run/walk while training for and successfully running a marathon. Interval training that is focused on building cardiovascular endurance is usually run at a light to moderate intensity (65-70% of max.) For example, a beginner could establish a pattern of 10 minutes of running at a light to moderate intensity followed by walking for two minutes or until s/he feels “refreshed or recovered.” For the more experienced runners with five to six weeks of aerobic base, shorter intervals of higher intensity can be added to the program each week. Short, high intensity intervals improve speed, oxygen uptake and lactate threshold values - which can positively affect running performance. Often called speed work and usually performed weekly at the track, this type of interval training requires training intensity to be at around 85-95% of max and is typically shorter durations of effort (two to three minutes) combined with longer recovery ratios. |
I recently had a baby, and I understand that I must check with my own doctor before starting any major training, but is there any kind of rule of thumb (other than the six-week rule) about when I could start distance running again? - Tulsa
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Once your physician clears you for exercise, you should adhere to the same training principles that any runner would adhere to after an extended break from running. Your first six weeks of training should be performed at light to moderate intensity (65-75% of max effort.) Gradually increase the amount of time you run - both for a weekly long run and your overall weekly mileage. It is important to monitor your heart rate and running speed carefully when you start back so you don’t overdo it. Your primary goal for the first six weeks of training is to establish an aerobic and orthopedic base. Try increasing your weekly training mileage by no greater than 10% per week. If you have gained any significant weight during your pregnancy a 5% increase in training volume may be a more appropriate orthopedic load. If you have any previous history of orthopedic conditions, some of your training could occur in the pool (deep water running) or on a bicycle. This is a great way to protect your orthopedic system when it is most at risk for injury. After about six weeks of developing your aerobic base, I suggest adding a single high intensity (75-85% of max effort) interval session each week to enhance your running speed and continue to maintain your base mileage. Good luck! |
I want to improve my speed and distance, but I don't know how far to push myself. I get to a point where I feel like I can't go any farther - how do I know when my body actually needs to stop? - Johnny S., Tulsa
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Dear Johnny: The first step is to establish a realistic performance objective (e.g. 5k or ½ marathon time.) that is at least 12 weeks away. This performance objective can be based on accessing your current fitness level and running velocities either by a time trial or performance evaluation in a credible human performance lab. The first six weeks of your program are best spent on building your weekly mileage. During this period most of your running should be performed at 55-70 percent of maximum effort - and increasing your weekly mileage by no more than 10 percent. The focus is on duration of the run and to run as slow as you can. Include a Long Slow Distance (LSD) run each week, trying to increase that single run by about a mile each week. After about six weeks, you should add one to two high intensity running sessions (>80 percent of max effort) while maintaining 80-90 percent of your training volumes. This type of training will improve your lactate threshold or your ability to run faster without producing high levels of lactate. For these high intensity workouts, you can perform shorter track intervals once per week at 90-95 percent maximum effort and longer interval (>10 minutes) or race on Saturday. After four to six weeks of intense training, we suggest a tapering period of two weeks, cutting your training volumes down to 50-60 percent and getting plenty of rest. Finally, when running fast you should never create any unnecessary muscular tension (strain.) Your movements should be both smooth and relaxed and you should always be looking for that “sweet spot” in terms of pace and sustainability of same. Having a plan, knowing your numbers and sticking to the plan over extended periods of time will really help your running performances. |
How does a runner stay properly hydrated? I drink lots of fluids, but I feel terrible after my long runs (headaches, etc.) How do I know how much to drink? - Michelle J., Sapulpa
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Dear Michelle: We all sweat at different rates or volumes, usually somewhere between 0.5-2.0 liters per hour depending on the conditions. In warm conditions, fluid loss of greater than 2 percent of body weight can decrease aerobic performance and dehydration. Routine measurement of pre- and post exercise body weight is useful for determining sweat rates and customized fluid replacement programs. Consumption of beverages, gels or other products containing electrolytes and carbohydrates can help sustain fluid electrolyte balance and exercise performance. Staying hydrated requires drinking fluids before, during and after running. Pre-hydrating should be initiated several hours before your run - particularly if you are running for an extended period of time. You can also consume a considerable amount of fluid in your regular meals. Although rare, over-hydration can occur when water intake is excessive and the exercise period is very long (more than three to four hours). This form of “water intoxication” can lead to a dramatic reduction in electrolyte balance and requires immediate medical care. |
Is it really a good idea for a 53-year-old to make the jump from half marathon to full in such a short time period?
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Question: I'm 53, ran my first competitive race a month ago and did quite well 2:23:36. I want to run a full marathon, but I don't know if I will be able to be ready; with older folk taking more time to train. I ran a half marathon again last Saturday, for training, and I'm registered to run another half marathon in three weeks. And, again Sept 19. Summer will put a crimp in training, and I'll probably switch to mostly hiking. Is it really a good idea for a 53-year-old to make the jump from half marathon to full in such a short time period? - Doug E.
Dear Doug,
It is common for the marathon bug to bite after running a half marathon. Before starting your training program I recommend scheduling a visit with your primary care physician to make sure you are medically fit to train for a marathon. Based on your half marathon time you are capable of a 5:01 marathon performance. I think switching your training to walking over the summer makes a lot of sense - it would provide you with a safe orthopedic base during the hot summer months. If you are interested in attempting a marathon this year, pick a flat marathon in the late fall or early winter (like the Williams Route 66 Marathon) and shoot for a 5:30 performance. Start your training base in September and gradually increase your weekly mileage by no more than 10 percent per week over a 12 to 18 week period. Your longest run should peak at 18-20 miles about two to three weeks before the marathon. You will needs lots of easy running (65-70 percent of maximum effort; or in your case 11:30-12:30 min/mile). About six weeks into your training, introduce a weekly session of speed work. (The Tulsa Running Club sponsors free weekly track workouts at the TU track every Tuesday evening). The last two to three weeks before your marathon you should taper your training volumes and intensity so you are well rested for your primary goal, the marathon. Good luck! |
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