Your Running Questions Answered - Ask Coach Tief About All Things Running

Do you want your running questions answered?  This section of tips4running.com is for you.  Through my contact page, I get a lot of questions about all things running.  I think I would get many more with a more inviting page, so here it is.

There is one subject about running that I won’t give you advice on. I am not a doctor so I can’t answer injury related questions, SO DON'T ASK! If you have a question about an injury, your best bet is to see a sports medicine physician, athletic trainer, or physical therapist.

To get your running questions answered, just fill in the form below. You should get a response to your inquiry in less than a week.

Take care – Coach Tiefenthaler.

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What Other Visitors Have Said

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Parent 
My daughter is a junior in high school. For the last two years she has been running cc as the lead runner on the team with times between 19:50 and 20:30. …

Cross Country First Time 
Will I survive Cross Country? Hello, I joined Cross Country for my first semester at my community college, and I am kind of afraid because I have never …

Getting back into running after being sick 
I am finally just getting over a pretty bad flu/cold that lasted around three weeks. But now I am having a very difficult time getting back into running …

400 meter dash  
I am a female, freshman and running a 1:01.41 400 as of my last meet. I've only had 4 meets this season and know I can go faster, but I only have until …

400m-800m  
I'm a freshman in high school and I run the 400m and 800m. My 400m PR:56.34 and 800m PR: 2:23.1. My question is how much anaerobic/aerobic training should …

How can i break the 800m school record over the course of one year? 
Hey coach, love your tips videos. i come to you with a very challenging and honorable question. How do i break my high school's 800m record over one year? …

Miler 
I am 12yrs old and I am racing the mile at league finals in twelve days. I have run a 6:05 but need to run at least a 5:53 to win. Is it possible to improve …

Cross Country for Kids 
Hiya My niece has just been selected for Cross Country for her school and we've been told she's got good pace & natural ability. We've also been told …

Endurance base and speed work 
Dear Coach, I have a 13 year-old daughter who gets a lot of intense endurance training in swimming. She is also interested in running cross country, but …

I want to start track in high school? 
Hi! So next year I will be a freshman in high school and I really want to try out for track. The thing is, I have never done track before or anything …

BURNOUT 
I train often durring the preseason and try to pack on the miles and turn on the speed. However, I often find my self peaking early in the season and feel …

Exercises To Prevent Stress Fractures 
I run xc and track in high school. the training is very high mileage and it's really tough. many of my teammates have gotten injured, most of the injuries …

Getting back out there help  
Hi I have run on and off for 4 years and done a few 5 ks and a 10 a couple of years Ago. I would say I was not quite upto intermediate standard now …

Need an honest answer please 
I am a mother of a XC and distance track runner. He runs the 1600 and 3200 for track, sometimes the 4x8 or 800 (though he really doesn't like running those …

Shorts ? Skorts? 
It's an embarrassing question, but I'm sure I'm not the only one. I'm not overweight(female 5'6, 125#) BUT my thighs rub together when running. …

Picking Up the Pace 
In cross country I was never killed at the end of races, but I just never felt like I could pick up the pace. It just felt hard to pick it up faster. I've …

Naturally Slow Runner? 
Hey Coach! First of all, I would like to say thank you for the all the effort you put into this website and your YouTube channel. They have been a …

Training for the military 
I'm currently enlisting into the USAF, in the battlefield airmen career field which has heavy emphasis on running, I am at mostly a loss In finding information …

Training for the military 
My name is Charles Ruppert, I live close to the area and I was wondering if you had the time for a few questions you could answer. I'm currently enlisting …

Breathing Easier 
This season was the first season that I ran cross country. Though I was not great I did not give up. I runnig track and I want to know how to increase …

Did I qualify for Boston???? 
I'm new to running so forgive me if this is a stupid question. I ran the Richmond Marathon in November of this year. I'm a 49 year old female and …

1500 college race 
Hello coach, I am community college runner. My freshman season I ran a 5:35 1500, but now that my sophomore track season is about to start, do I have …

Minimalist Cross Country Shoes 
My son is just finishing up his first year of cross-country in high school. Out of ignorance on my part, he has done all his training in Nike Free 3.0's, …

Cycling's Affect on Marathon Times 
Hi, I was wondering how cycling will affect my running times. I've been trying to train for a marathon for two years, but the farthest I've run is 9.8 …

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A Few Running Questions 
-Which is better, treadmill running, or running outside? -Should I stretch before or after running? -What are your thoughts on barefoot running or the …

Better Running Form - Arm Motion 
I have a 12 year old gramddaughter who is doing very well in cross country. She has broken 12 minutes in the 2 mile and wins all her races. My question …

Training tips to get faster in the middle stages of a 5K 
My daughter is a high school varsity 5K runner who has been running for a number of years. Currently her 5K time is in the mid 20 min range. She is currently …

Savita 
Is a time of 6:07 minutes for a cross country mile good for my 12 and half year old son? He does not specifically train for running apart from as an …

Need to know how to get a scholarship for cc and track 
Dear Coach Tienfenthaler, I am currently a senior at Templeton High School California. I have been running for the past three years with Savannah …

Will I get better?? 
Dear Coach, I'm in cross country, but also in volleyball, and i also have a job (plus my paper route). All this keeps me very busy. Usually we have …

4wks btwn marathons 
I just did my second marathon last Sunday in Omaha. I will be in Columbus next month and want to run the marathon there but not sure how to train with …

Coming Back From a Running Injury 
This is my son's first year running cross country for high school. He is a freshman. They recruited him after middle school track where he did pretty …

Beginning Runner 
I'm a senior in Bryan County High School in Pembroke, Georgia and I have been training the entire summer because I wanted to make something of myself. …

How to Overcome Insecurities and Run Your Best Race 
My daughter is a HS sophmore. She trained summer running before frosh year. She ran xc - trained winter running - ran track - ran summer before this …

New to the Sport.. 
Good evening Coach, While looking for spikes for my 12 year old I came across your website. Don't ask me how,but glad I did. My 12 year old son recently …

1/2 Marathon Good for HS CC? 
Is training for and ultimately running a half marathon good training for a high school cross country season? Hello Joe, I recently trained for …

Getting faster at the 800 meter run Q&A 
Hello I am a 15yr old sophomore high school runner. I run XC and the 800 meter run and 4 x 800 relay for track. My best time in XC is 19:50. I currently …

Breathing Advice 
When I run at a fast pace, it is hard to breathe. I inhale through my nose deeply, and out with my mouth, but I still have a hard time breathing. One …

Junior Season Running Expectations 
Hi Coach Tiefenthaler! I am a junior guy this season running in the Northwoods of Wisconsin. I just got done running the first meet of the season with …

Worried Mom 
My 13 year old daughter just started conditioning for her middle school cross country team, she has had about 5 practices. they run about 3miles and then …

mileage 
If you are a girl high school cross country runner, how many miles a week should you be running? Hello Denise, That number can vary a ton depending …

Mileage during xc 
Hello im a junior this year and im on varsity right for my CC team and i was wondering during the xc season what should my mileage be my current mileage …

Cross Country 
I have my first cross country race in a month and its going to be a 3 mile race. I've skipped most of summer conditioning and have started running this …

"Bouncing Back" 
Hi, My name is Jianni and I'm going into my final year of junior high school (8th grade) and I run the 400. I love it to death but I tore my hip flexer …

How to improve my 5km 
Hello, my name is Marcos, I am from Sao Paulo, Brasil and would like to improve my 5km (16:32,2). I train 6 days a week, on tuesdays and fridays I have …

Rest periods during interval workouts 
I have a question about rest periods in interval workouts. Let's say you are running a workout with 4 sets of 4 X 400 with rest periods of 400M between …

Training days routine 
Coach, You give some excellent examples of different types of runs. For someone running 2- 3 mile races, how often should each be incorporated in a …

Father / Coach 
My 12 year old son finished running the mile in 5:56. Compared to other boys in his age group where does he rank. He does not train to run the mile …

Remember me? 
Tief! I was looking up the new Boston qualifying times, when I saw your page pop up--imagine my surprise when I realized this was the result of a (I believe) …

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High School Cross Country 
I am a sophmore right now at a small highschool in Phoenix, AZ. My PR for the 5K is 18:18 and I am highly motivated to have a breakout season my junior …

ed --frustrated runner 
I achieved a PR last track season of 4:20. This season I can't seem to break 4:30. I feel like crap after my first 400 when I used to split 64 and feel …

Wheezing While Running? Is it Just My Lungs??? 
When i run my 800 meter dash or what ever it is around the first half lap it gets really hard for me to breath, no i dont have azma. i dont slow down because …

Need to run a 5k in 25 days 
Hello, I am a 32 yr old man 6'1'' 217lb and somewhat active basketball, softball, and weights. I agreed to run a 5k in less than a month to impress a …

Performance PROBLEMS 
Hi! My daughter is a sophomore in high school. She had a great freshman year in track and cross country. However, this year she is really struggling. Everyone …

Foot Problems 
Years ago I was diagnosed with plantar fasciitis - I've never thought that was completely true but have never been able to truly look into it- I've also …

1 mile 3x week 
Hello: I am just starting to run. I am in fairly good shape; I'm a walker, and have done weights, and Zumba regularly. I am starting my running regimen …

prediction!! 
Dear Sir Tiefenthaler, i am a 16 years old boy from Greece. I used to do high jump and this year (August) i started middle distances. I desperately …

I...I......I haven't been training as i should 
Alright so... Last year... I was all for the training part and I actually did really good in my 1500 race. But see, this year, i got a little bit lazy, …

Boston qualifying information 
Thanks so much for this site and especially info. I've been looking everywhere for it: ***On September 26th, the Boston Athletic Association released …

Frustrated with coach 
My son is running distance track - one and two mile events. Today the team was given a 2400 meter tempo run on the track; targeted mile paces as follows: …

4 weeks to train 
So recently I have been struck with a series of sicknesses that made me unable to train for seven weeks. My doctor is now saying that with how bad I had …

RE: what is reasonable 
Coach Tief, I just have one more question for you, I tried to comment on my original post but it would not go through for some reason... My long term …

Returning Mileage Essay Question 
I am reading Brad Hudson's book on self coaching and it is all about how to train smart, avoiding injuries, and his adaptive running technique, and how …

What is Reasonable? 
I have been running for almost three years now... My pr is 21:30 in the 5k... I am obviously not an olympic athlete, and I am sure many ask this …

how hard and long should i train over the winter for spring track? 
I am planning on running the 3200m primarily in track and the 1600m once in a while. I want to have my best season as my goals are 9:45 for the 3200m and …

Lose Weight 
What do i need to do to lose weight around my stomach hips butt and back fat? Hello Amanda, You need to run more and eat less. That's it. …

Cross Country Running Difficulties Q & A 
I am a 16 year old male and a junior in high school. I don't consider myself to be a talented runner, or one with very much natural running ability. I …

How to motivate my young daughters to run 
Hello, I just came across your site and I am so happy I found it. I am a mother of 2 young girls, one 6 years and one 11 years old. My oldest is not …

Nutrition 
I am a high school track&field athlete. I love to run, and I am alright at it. I run the 200 meter dash. What should i do about my diet for pre-season …

Beginner 
Hi, I'm a beginning runner (walk-runner) I have never ran before and have just lost 40lbs on a diet I was on. My walking program was sarting to bore me …

Shin Splints - Running Help for School 
So, I run cross country at my school. This weekend, varsity is going to Kansas to run in a big and fun race. I'm scheduled to go, but have recently felt …

No physical results yet :( 
Hi I have been trying to find out this answer for ages!! I have always been fairly fit and have dabbled in and out of running for a few years, never …

Mom of HS CC runner 
My son is new to CC, he missed almost all of this year's pre season, because of circumstances beyond his control (meaning, it is not because of his lack …

Loss of Taste 
glorious evening greetings to you! Yesterday I went for a run with my running partner Miss Caitlin. We did 23 miles as she's training for a marathon …

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Fun CC Running Ideas 
What are the beet ways to mix up my work outs so the kids don't get bored. I ran high school cross country 20 + years ago. This is my first season as …

Greg 
I had a synovectomy about 4 years ago, due to pvns. There was a lot of damage to the knee and I quit most physical activity and I gained 40 pounds. I …

Hot Shoes 
Hi, I've had this problem before with my previous shoes, but my new shoes are worse. I recently bought a new pair of running shoes and I broke them in, …

Injury Types Section on Website 
Hello, Dave! Good hearing back from you! Yes, you are right, long winter! I thought you had a section about injuries in your website, didn't you? …

Hurdle dilema 
My friend is doing hurdles and i feel really bad because she can't do them. So i thought Every time she tries, she knocks over ALL of them... Do you have …

how much faster? 
Well hi there! I'm doing the 1500m for track and in the tips for the 1500, it says to increase your pace about halfway through the race. I think this …

Slow Running 
I used to be a very good runner. Not excellent, but good. About a 4hr marathoner, and that was in my mid to late 40's. First marathon at 43.. last at 48. …

RunningBezaleel 
I Started running six days a week, one year ago, and I have not stopped since. My first run was from one lamp post to the next. I did not even think I …

How much can I improve in 1 year? 
Hi, I'm currently in grade 12 and I do Cross Country and Track and Field. I only started last year in grade 11 so my times aren't that good. So next …

Track Race Warmups 
Hi, I've really glad I found this site. By far the most useful site on running I've visited yet. Anyways, I'm doing high school track right now and …

Ankle Tendonitis 
I have had pain primarily on my lateral and anterior tendons of my right ankle. I have had this pain about 2 months now and took 3 weeks off of running …

My dad's 1st marathon  
I have run over 15 marathon and several other races of various distances. I am currently helping my dad (62)train for his first marathon. He began running …

How quickly can I recover and from being sick for running? 
I'm training for the Boston marathon, and supposed to run my longest run (22miles) tomorrow. I've been sick with a fever and body aches for the last five …

Jessica 
Hi-- I am currently studying abroad in Europe, and I have no way of exercise here besides running. I really want to train for a half marathon while I am …

Cyndi 
I have IT Band flare ups if I try to run a farther distance than the average 10% increase over the last. My question is, knowing that, should I taper differently …

My legs tends to break down in races. I run the 600m in1:54. 
My legs tends to break down quick but I know I have speed. My first year doing winter track. What can I do to make myself overall better runner? Thanks. …

X-C SKIING FOR CROSS TRAINING 
I just found this site a couple of weeks ago - very informative! I've always been a believer in cross training, no matter what activity is one's main …

Heart Rate Zone training 
I was just tested for V02 max, and lactate. I know what my 5 hr zones are and was looking for a marathon training program that would incorporate the 5 …

Preparing for a half-marthon 
I'm going to run a half-marathon, but I don't know where to run it. I am currently practicing a 6 mi. up and down-hill run, but I also need tips. Basically …

Year around running for h.s. runner too much? 
My son is a sophomore in h.s. and has been running cross country since 6th grade. Up until his freshman year, he played baseball and basketball in addition …

Women's Scholarship 
Hi Coach. I saw where you've written that guideline times for a high school girl hoping for a division 1 or 2 scholarship is 19:00 or 19:30 for a 5K. …

5K Questions and Answers 
Do you think if I stop drinking coke and eating burgers and train 6 days a week, I can drop my time from 19 to 17 minutes in a 5k? I can't answer …

Quarter Mile Challenge 
Hello, My name is Robert. I am 44 years old. My 26 year old nephew has challenged me to a .25 mile race. The big race is approximately 1 month from …

H.S. Girl CC Runner - Muscles Feel Heavy In Race 
My daughter is a HS cross country runner (Sr). She is on the tall and lean side. She has been training all summer 35 - 50 miles a week. She is now into …

Tortoise not Hare 
When I was Fifty I ran my only marathon to date. More by luck than good judgement I won my age group in 2.59.19 but hit wall at 22 miles and had to …

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Summer = Success? 
Hi Coach, I'm a senior in high school who runs both track and xc. I know the importance of base training over the summer, and I usually am very motivated …

Mid-Season Slump... 
Coach, What are some workouts or things I can do to get out of, or prevent a mid-season slump, when improvement is slow or even at a standstill? …

8th grade son running 18 min 5k's 
I am a high school basketball and football coach. I know very little about cross country, so I am constantly learning. My question: My 14 yr old son …

Quad Cramping 
I am a treadmill runner. Every time I start a run, my right quad starts to cramp up enough for me to usually end my runs early as my leg feels like lead. …

First Half Cancelled! 
So my half marathon was cancelled this past weekend and it was supposed to be my first one. I've been training for two months and was really bummed to …

Boston Qualifying Questions Not rated yet
I am running two marathons in 2012. I will be 36 during those marathons. What do I need to run one of those in to qualify and run in the 2013 Boston …

Can I get in shape before school starts on August 8th? Not rated yet
I stopped running for a while because of an injury and didn't start back running until the middle of June. I only did crosscountry once and my fastest …

Cross Country Preseason Training Not rated yet
Hello. My name Justine, and I recently just ended my track season and took two weeks off. I'm going to start training for cross country. Is runinng an …

Boston Marathon Qualifying Q and A Not rated yet
I have run Boston so this email is not for me. I will run it again when I turn 60. However: I know a lot of people who qualify and do it every year. …

Group running advise Not rated yet
I have been asked to help in a running club starting here in my home town. Groups being divided into beginners, those who can run 1-2 miles, then those …

The 400 Merger Race Not rated yet
For some reason after I get done with my 400 race I get a major head ache. Why is that? - Collin First, let me advise you that I am not a doctor. …

Running Shoes for Track Training Not rated yet
I am only 12 but i am really serious about running. My friend went to a running shoe store and her shoes gave her blisters. I am not sure if i should buy …

MIL (mother in law) Not rated yet
What if I am old and tired and out of shape and everything hurts and I'm afraid of dying? Shirlie! How am I supposed to answer a question like this? …

Take some days off running or not? Not rated yet
Swim season is over but should I take some days off before track season starts? Any break that you take right now would be only beneficial mentally, …

Alan Misaki Not rated yet
I've always equated flat feet with being an overpronator. My question is: can a runner have flat feet and still NOT be an overpronator? Overpronation …

Over Safe or Just Chicken Not rated yet
Im 63 retired Marine. While in corps ran 3 miles for test and usually ran 16 min or so. Got out quit for about 12 yrs went to race and won age group …

Strength Training While Training for a Half Marathon Not rated yet
I'm a 53 year old woman. I have been running for a little over a year. Running does not come easy to me, and my comfortable pace is about 13:20. …

Freshman running varsity winter track Not rated yet
My regular event is the mile - pb 5:02 as 8th grader - but I am running the 1000 indoor at the frosh/soph league meet. What is the best strategy? I have …

Running, Swmming, and Working Out Not rated yet
Good afternoon Coach, I had a question that maybe you can help me out on. I will begin training next week and will like to know what body part should I …

Runner's Mom Not rated yet
My daughter runs cross country and track and loves it beyond belief. She runs at a small school and is a junior this year. She has one more cross country …

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This article was written by David Tiefenthaler, the founder and main contributor for Tips4Running.com. In addition to running, he's also an author, and a full time teacher.

You can follow David on Twitter @Tiefsa or visit his blog
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