Working with Runners
IN THIS LESSON
We’ve collected some of the most common questions runners ask
Runners ask a lot of questions and you’re not always prepared for them. We’ve collected some of the most common below, along with answers that could help you guide them in the right direction. Be prepared for whatever runners throw at you by giving them a read ahead of time and bookmarking this page to refer to when needed. We’re updating all the time, so check back for more in the future.
Equipment and Gear
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Finding the right running shoes involves several considerations:
Comfort: This is paramount. Shoes should feel comfortable immediately with no "break in" period needed. If they don’t feel good immediately, put them back on the shelf.
Fit: Look for a thumb's width of space in the toe box, snug (but not tight) midfoot, and heel that doesn't slip.
Purpose: Different shoes serve different purposes—training shoes are more durable while racing shoes prioritize weight and responsiveness. The vast majority of people don’t benefit from carbon-plated racing shoes and are better off in a well-cushioned training pair.
Heel-toe drop: This can vary from 0mm (zero-drop) to upwards of 12mm. Most people are best served by a mid to low-drop shoe, though it can take an adaptation period to become comfortable in such a shoe. Consider the drop of the shoes you’re already used to and bring it down 2-4mm until you’re in the 4-6mm range for most people.
Replacement: Most shoes should be replaced every 400-500 miles, though this varies based on your weight, running surface, and running style. Heavier runners, road runners, and heel strikers should be replacing at the low end of those numbers. People who are lighter, have a forefoot or midfoot strike, and run on trails may get more life out of a pair of shoes.
Rather than focusing solely on pronation or arch height, work with experienced running store staff or a physical therapist who can observe your mechanics in multiple shoes.
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Custom orthotics aren't necessary for most runners, but may benefit some:
Consider custom orthotics if:
You have significant foot abnormalities
You've experienced recurring injuries despite appropriate training and over-the-counter solutions
You have medical conditions affecting foot structure or function (diabetes, arthritis)
Try over-the-counter options and exercise first:
Running-specific inserts that maintain function while adding support
Footwear with appropriate built-in structure
Arch lifting exercise to engage the “foot core” system
Single leg balance on compliant surfaces
Toe curling exercises
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Are compression socks/sleeves worth the investment?
A: Compression gear may offer benefits for some runners:
Potential benefits:
Improved circulation and venous return
Reduced muscle vibration during activity
Enhanced proprioception (awareness of limb position)
Subjective improvement in recovery sensation
When to consider using compression:
During long runs (particularly for calf/Achilles support)
For recovery after intense training
During travel, especially flights longer than 2 hours
For racing, if you've trained with them previously
Recommendations:
For recovery, use graduated compression (20-30 mmHg)
Ensure proper fit—too tight can restrict circulation
Don't rely on compression to compensate for inadequate training or recovery
While scientific evidence shows mixed results, many runners report subjective benefits. Consider them one tool in your overall training and recovery arsenal.
Running form and Mechanics
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Rather than completely overhauling your natural form, focus on these key elements:
Cadence (step rate): Aim for approximately 170-180 steps per minute. Increasing cadence by 5-10% can reduce impact forces and overstriding.
Posture: Maintain a slight forward lean from the ankles (not the waist), with shoulders relaxed and gaze forward. Stretch your hip flexors well and don’t overextend from your lumbar spine
Foot landing: Focus less on whether you're heel or forefoot striking and more on having your foot land closer to underneath your center of mass.
Arm movement: Keep elbows bent at approximately 90 degrees with arms swinging forward and back (not across the body).
Breathing: Develop a comfortable breathing rhythm that coordinates with your steps.
Form adjustments should be implemented gradually—focus on one element at a time for short periods (5-10 minutes) before trying to make it habitual.
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As you age, some adaptations to running form and training can help maintain performance and reduce injury risk:
Beneficial adjustments:
Slightly increased cadence to reduce impact forces
Greater emphasis on arm swing to maintain power
More attention to posture and core engagement
Potentially shorter stride length with focus on push-off power
Supporting practices:
More consistent strength training, especially for lower limbs and core
Increased recovery time between hard efforts
Greater emphasis on dynamic warm-up routines
Regular mobility work for hips, ankles, and thoracic spine
These adjustments should evolve gradually as needed, not as sweeping changes. Many elite masters runners maintain much of their youthful form with appropriate supporting training.
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Efficient hill running requires specific technical approaches:
Uphill technique:
Shorten your stride while maintaining or slightly increasing cadence
Lean slightly into the hill from the ankles (not the waist)
Drive with your arms more powerfully
Focus on pushing off with your toes
Maintain an open chest for optimal breathing
Downhill technique:
Allow a controlled elongation of stride
Keep your center of gravity over your feet (avoid leaning back)
Increase cadence slightly to reduce impact forces
Land with slightly more knee bend to absorb shock
Focus on "falling forward" with gravity rather than braking
Training approaches:
Practice specific hill repeats weekly during base building
Incorporate varied terrain in long runs
Perform strength exercises that mimic hill mechanics (step-ups, lunges)
Hill-specific form adjustments should complement, not replace, your baseline running mechanics.
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The relationship between foot strike and injury is more complex than often portrayed:
Current understanding:
No single foot strike pattern (heel, midfoot, or forefoot) has been proven superior for all runners
Changing your natural foot strike pattern can create new stresses and potential injuries
Overstriding (foot landing far in front of center of mass) is problematic regardless of which part of the foot contacts first
Considerations if contemplating a change:
Address the reason for considering a change (recurring injuries, performance plateau)
Make very gradual transitions (10% of running volume initially)
Strengthen the muscles needed for your target foot strike
Focus on reducing overstriding and increasing cadence rather than consciously changing which part of your foot contacts the ground first.
Training Approaches
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Optimal cross-training volume depends on your goals and training phase:
General guidelines:
Recreational runners: 1-2 cross-training sessions weekly
Competitive runners: 2-3 sessions weekly, reduced during peak training periods
Injury-prone runners: 2-3 sessions weekly year-round
Runners returning from injury: Temporarily replace some running volume with cross-training
Beneficial cross-training activities:
Low-impact cardiovascular (cycling, elliptical, swimming, rowing)
Strength training (2-3 sessions weekly, focusing on running-specific movements and muscles)
Mobility work (yoga, dynamic stretching routines)
Neuromuscular training (balance exercises, plyometrics)
Cross-training should complement, not detract from, quality running sessions. During base building or recovery phases, cross-training can comprise up to 30-40% of total training volume, decreasing to 10-20% during specific preparation phases.
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Effective strength training for runners involves:
Key principles:
Focus on running-specific movements and muscle groups
Emphasize single-leg exercises to address asymmetries
Include both heavy resistance and explosive power training
Prioritize quality movement patterns over weight lifted
Recommended routine structure:
2-3 sessions weekly (30-45 minutes each)
Schedule after easy runs or on separate days from hard running workouts
Include exercises for all major movement patterns:
Hip hinge (deadlifts, Romanian deadlifts)
Squatting (single-leg squats, goblet squats)
Lunging (forward, lateral, and reverse lunges)
Pushing and pulling (upper body balance)
Rotational/anti-rotational core work
Start with bodyweight exercises to establish proper form before adding external resistance. Consistency is more important than intensity—even 15-20 minutes twice weekly provides significant benefits.
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Recreational runners can benefit from appropriately scaled speed work:
Getting started with speed work:
Build a base of consistent running (3-6 months) before adding structured speed work
Begin with "strides" (8-10 second accelerations) after easy runs
Progress to fartlek workouts (unstructured alternating faster/slower running)
Later add more structured intervals (200m-1km repeats)
Sample progression:
Month 1: 4-6 repetitions of 15-20 fast strides, 2x weekly after easy runs
Month 2: Fartlek workout (e.g., 6-8 x 1 minute moderately hard with 2 minutes easy) once weekly
Month 3: Structured intervals (e.g., 6-8 x 400m at 5K effort with 200m recovery jog) once weekly
Key guidelines:
Keep speed work to 5-15% of total weekly volume
Allow 48 hours between hard efforts
Maintain proper form throughout—end the workout when form deteriorates
Adjust effort based on weather conditions and fatigue level
Recreational runners benefit most from a variety of paces rather than extreme intensities. Focus on feeling energized after speed sessions, not depleted.
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A proper dynamic warm-up offers significant benefits:
Increases tissue temperature and blood flow
Enhances neuromuscular activation and coordination
Improves joint range of motion for running
Mentally prepares you for the upcoming effort
May reduce injury risk, particularly for higher-intensity sessions
Recommended components:
Light cardiovascular activity (5 minutes of walking, very easy jogging)
Dynamic mobility exercises (leg swings, walking lunges, hip circles)
Activation drills (high knees, butt kicks)
Running-specific drills for more intense sessions (A-skips, B-skips, carioca)
Progressive acceleration into training pace
Application guidelines:
Scale the warm-up to the workout intensity (longer/more thorough for speed work)
Emphasize areas where you have mobility restrictions or previous injuries
For early morning runs, focus more on joint mobility and activation
For very easy runs, a simpler warm-up of walking and light jogging may suffice
A 5-10 minute dynamic routine is sufficient for most sessions.
Recovery and Maintenance
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Focus on these evidence-supported recovery strategies:
Sleep: 7-9 hours of quality sleep nightly; consistent sleep schedule
Nutrition: Protein and carbohydrate intake within 60 minutes of exercise
Hydration: Rehydration based on weight loss during activity
Active recovery: Light movement (walking, easy cycling) on rest days
Load management: Proper training periodization with built-in recovery periods
Techniques with mixed evidence:
Compression garments: May reduce perceived soreness
Cold water immersion: Most beneficial after exercise in hot conditions
Massage/foam rolling: Can provide short-term relief and enhanced recovery perception
Unsupported methods:
Cryotherapy chambers
Recovery boots/pneumatic compression devices
Hyperbaric oxygen therapy
Prioritize the fundamentals (sleep, nutrition, hydration, appropriate training load) before investing significant time or money in specialized recovery techniques.
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Develop a sustainable self-maintenance routine including:
Daily practices (5-10 minutes):
Brief mobility work targeting running-specific joints
Basic foam rolling for chronically tight areas
Simple activation exercises for commonly inhibited muscles (glutes, core)
Regular sessions (2-3 times weekly, 15-20 minutes):
Comprehensive foam rolling/self-massage routine
Targeted flexibility work for personal restriction areas
Stability and balance exercises
Weekly sessions (once weekly, 30-45 minutes):
More thorough recovery session after long runs
Comprehensive mobility flow sequence
Preventive exercises for historically problematic areas
Monitoring tools:
Track morning heart rate trends
Note subjective ratings of fatigue and soreness
Monitor sleep quality and duration
Document any asymmetries or emerging discomforts
These practices are most effective when customized to your specific needs. A physical therapist can help develop a personalized maintenance program based on your biomechanics and injury history.
Training Technology
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Focus on these meaningful metrics:
Most valuable tracking metrics:
Training volume: Weekly mileage/time and trends over time
Perceived exertion: Subjective effort rating for each run
Workout-specific data: Intervals, tempos, and threshold session results
Sleep quality and quantity: Perhaps the most underrated performance metric
Resting heart rate and heart rate variability: For recovery indication
Context-dependent useful metrics:
Cadence: When addressing specific mechanical issues
Vertical oscillation: If excessive bouncing is suspected
Ground contact time: For advanced runners fine-tuning efficiency
Running power: For maintaining consistent effort on varied terrain
Often overemphasized metrics:
Calories burned: Typically inaccurately estimated and overemphasized
VO2max estimates from watches: Often imprecise and fluctuate significantly
Pronation measurements: Poor correlation with injury risk
Granular pace data: Moment-to-moment pace fluctuations on GPS watches
Focus on metrics that inform actionable changes to your training rather than collecting data for its own sake.
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The best approach depends on your experience level, goals, and learning style:
App-based training is suitable when:
You're beginning or returning to running
You have straightforward goals (finishing a specific distance)
You're self-motivated and disciplined
Budget constraints limit other options
You're comfortable making minor adjustments to plans
Consider individual coaching when:
You have specific performance goals
You have a complex injury history
You’re returning to running after an injury
Your schedule requires significant training flexibility
You benefit from accountability and personalization
You've plateaued following generic plans
The best approach evolves with your experience and goals. Many successful runners start with apps or generic plans and progress to more personalized coaching as they advance.