Pip Running

Building a community one runner at a time

Just wondering if it is a good idea to have different type of shoes for different running surfaces? I currently have Brooks for running but can't bring myself to use that for trail running.

submitted by April C. via Facebook

Hi April. Thanks for your question. Do you NEED different running shoes for different surfaces. Probably not. For the average recreational runner it is probably fine for you to wear the same shoes for road, treadmill, and most of the trails we have around here. But just like running clothes it becomes a question of comfort over need. I like to have trail shoes even for the gravel non-technical trails I run on because they do grip better and often come with some kind of stone guard. I don’t need that when running on the road or treadmill so I like to wear non-trail shoes for those runs. On the treadmill or the track I like to have the lightest shoes possible. If you are looking for a trail shoe start with the brand that you like to use as your regular running shoe and try out the trail model or similar style then go from there.
— via Query a Coach Facebook Group

Carb loading. Why? Expand please!

submitted by Abbie C. via Facebook

Hi Abbie thanks for your question. Runners carbo-load prior to long races such as half and full marathons. Your body burns glycogen first for energy and when that runs out fat. Glycogen is stored in your liver and muscles. When your body burns all if its glycogen this is when runners typically hit “the well”. Carbo loading is started a few days prior to racing and runners will typically eat complex carbs to top off their energy stores before their race. Proper carbo loading is not done just the night before and doesn’t not mean eating everything in sight. Normally you would eat more rice, potatoes, pancakes, pasta, fruit etc. but not high fat/fiber items. You would not need to carbo load for a 5k.
— via Query a Coach Facebook Group

Hey Susan, my heels hurt a couple of hours after a run. I wear Asics and Brooks but I can't say if I notice it when I wear either brand but thought I'd ask before going to the doctor.

submitted by Desiree via Facebook

Susan At Pip Running Hi Désirée Ball sorry it took me so long to get to this. Are you still having problems? Do they always hurt after your runs or just once or twice?
July 23

Désirée Ball It seems after a long run or long walk. I haven’t run in my Brooks yet but will try that. I am going to talk to my Dr. just in case.
July 23

Désirée Ball Update: It’s plantar fasciitis. I am putting my Road Runner insoles into my shoes to see if that helps. I am clocking a lot of steps just walking at work and will have to adjust.
July 24

Susan At Pip Running So how has this been going?

Désirée Ball I’ve stayed off it for two weeks and am wearing my Brooks (with custom inserts) and it’s not as bad. I will go on my second run tonight and see if the change of shoes will be enough.
— via Query a Coach Facebook Group

Has anyone ever had a black toe or what appears to be a blood blister under their toenail area? While running a half marathon I had no issues but while working on my feet later I noticed toe pain.

submitted by Lili S. via Facebook

Mimi Flores How old are your shoes?
June 14 at 6:38pm

Lili Ah-Siu Stansberry 4 months
June 14 at 7:04pm

Susan At Pip Running Your shoes may be too small. Your toes hitting the front of your shoes may be the cause.
June 14

Lynn Ramsey Might also be socks too tight/small. Or maybe you curl your toe(s) when you run, kind of how you curl your toes to hold flip flops on your feet. Or were you running down hills steeper than you are used to and your feet slid forward in your shoes and hit the front without you realizing it.
June 14

Lili Ah-Siu Stansberry OMG, I think that is what it was… A very steep hill. I now remember jamming down a very steep hill, Putting on the brakes as I waved through people while still trying to maintain my speed down the hill… Thanks!
— via Query a Coach Facebook Group

Toes Going Numb When I Run

I noticed many times during my runs that my toes will go numb. Has anyone experience this or know why??

Submitted by April C.

Hi April thanks for your question. The first thing I would suspect is that your shoes might be too small. Not only do your feet swell when you run but they spread out so you need to make sure your toebox is wide enough. I have one pair of shoes where my left foot always goes numb & I am pretty sure that is the problem for me. Here is a good article from Runners World about it: http://www.runnersworld.com/injury-prevention-recovery/help-my-feet-go-numb-when-i-run The problem may also be that the laces run too tight across your instep in which case you could try this alternative lacing technique: https://www.altrarunning.com/run-better#FootShaped. Beyond those 2 things the problem could be related to foot strike, or Morton’s neuroma or possibly something more. Start with the first 2 possible fixes (I would suggest the alternate lacing first since you don’t have to buy anything else) and see if it gets better. If not you may want to see a podiatrist or sports med chiro/PT.
— via Query A Coach Facebook Group

Decreased appetite with training

Are there any books you can recommend about nutrition for runners? I know a lot of running can create a larger appetite, but so far, it seems to have the reverse effect on me. I just want to make sure the work I'm putting in for running is not ruined by bad habits in the kitchen. I have read a lot of conflicting info, so thought I would get your expert opinions!

Submitted by Erin S.

Hello! Thanks for your question. Nancy Clark, RD is amazing. I did a sports nutrition workshop with her and it was really eye opening. I spoke with my friend Courtney McCliment, RD and she felt that the loss of appetite would probably be temporary but you may be stressing your body. Just remember to still nourish yourself even if you don’t feel like it. I would also watch for these symptoms: •Washed-out feeling, tired, drained, lack of energy
•Mild leg soreness, general aches and pains
•Pain in muscles and joints
•Sudden drop in performance
•Insomnia
•Headaches
•Decreased immunity (increased number of colds, and sore throats)
•Decrease in training capacity / intensity
•Moodiness and irritability
•Depression
•Loss of enthusiasm for the sport
•Decreased appetite
These are symptoms of overtraining. Some are not much by themselves but if you are experiencing several of them at the same time we might need to start dialing back.
— via Query a Coach Facebook Group

Uh oh. My heart rate strap is giving me a rash in the very center. Is it too lose and chafing? Should I put glide on it? Ouch.

Submitted by Jamie S.

Betsy: I put a bandaid where I chafe to prevent that.

Honore: Have you tried washing the strap? Also what Betsy said, put a strip of Rock/KT Tape on your chest before heading out.

Jamie S: Only once but that was a few weeks ago. Maybe I’ll throw it in the wash tonight. How often to people wash those? (I know total newbie question!). I like the tape idea. I’ll try that next run since it’s not under a sensor area.

Honore: Even if under sensor area you should still get a reading. I went months without washing mine (whoops) but it chafed almost every time afterward until my ‘wound’ healed. No issues now. Good luck!

Betsy: I chafe where the sensor is and the bandaid doesn’t bother it. I do like the rock tape/kt tape idea. I probably wash mine about once a month.

Susan At Pip Running: Hi Jamie S. I’ve tried both without good luck. The Garmin rep suggested turning the strap around so the sensor is on your back & that worked for me. I haven’t chaffed since. I think if your a larger busted gal it’s hard to get the strap on the right spot.

Susan At Pip Running: I should say I’ve tried all 3 things suggested. I have a scar on my bra-line to prove it.

Jamie S. :Thanks gals! I try those suggestions out!

Lynn: Scosche Rhythm+ is the solution. I used to get chafing and cuts from my Garmin HR monitor. Hubby gave me a Scosche that goes on the upper forearm. LOVE it!

Susan At Pip Running: I’m going to look into that one Lynn.
— via Query a Coach Facebook Group Conversation

I was using the map my run app and it kept saying my pace and my split pace. What is a split?

Submitted by Mimi F.

Hi Mimi. A split is the amount of time broken up into smaller pieces. During a half marathon you may 2 splits- the time you started to the mid-race timer then the mid-race timing point to the end. Most of the time a split is miles or laps a track. 1 mile=1 split or 1 lap=1 split.
— via Query a Coach Facebook Group

I read an article earlier today about running form, and #2 said to "drive from the hips". I just don't get it, what the heck does that even mean?

Hi Honore! Driving from the hips when running is running with a neutral pelvis which helps allow for good hip extension. Chi Running calls this running from your dan tien. Here are links to good articles talking about it without getting too technical. http://www.runnersworld.com/injury-prevention-recovery/its-all-in-the-hips?page=single http://www.kinetic-revolution.com/running-its-all-in-the-hips/

Lawrence responded:
”Is this referring to keeping hips in line with spine? As if you were laying on your back and there is no gap b/w back and hips?”

Susan At Pip Running “It’s essentially the same movement. When your hip flexors are tight they pull your pelvis bowl forward & you tend to run in the bucket or arch your back to run faster.
— — via Query the Coach Facebook Group Conversation

“How long do I need to let a blood filled blister heal before running on it?”

Hi Linda Ohh! As long as the blister is not infected & it does not hurt to bear weight on it then it is fine to run on. If the blister is small leave it alone & try covering it with moleskin or a blister band-aid. I often get small blood blisters under callouses (gross I know) but they just kind of go away on their own. If it’s a big blister you may want to pop it yourself with a needle cleaned with alcohol. You would push out the fluid then soak in epsom salt to draw out anymore fluid. Once the skin dries out you can cut away the dead skin (don’t pull it or use naiclippers. You want a clean edge) then you can use Liquid Bandage (use the name brand) & cover the area.
— via Query a Coach Facebook Group