Run, Karla, Run!

Photo by Billy Alexander/SXC

You’ve got questions. The Running Nerd will find the answers.

Question:

I have a few friends who are not sure about whether or not they want to get involved in the races, but were wondering if they could just come out for some of the walk/runs and do it with the crowd without registering? Is that a possibility to potentially get them interested in signing up for the next one?

~Anonymous

Answer:

Well, running a race without registering for it is called running as a “bandit,” and the Running Nerd, along with race directors all over America, strongly discourages it. Why? Read the rest of this entry →

Know where to go in Central Park. Photo by simon_music/flickr.

You’ve got questions. The Running Nerd will find the answers.

Question:

I want to know where the toilets are in Central Park. I’m not going to be looking for a bath in the middle of a run.

~Ewen, Canberra, Australia via The New York Running Show

Answer:

We hear you, Ewen. Central Park is one of America’s most iconic parks to run. But if you’re not a local or familiar with the park, finding a restroom mid-run can be stressful. There are few things that will leave a runner more panicked than a sudden urge with no place to go; the Running Nerd knows. Luckily, Central Park has 16 public bathrooms, so relief is never far away. Read the rest of this entry →

Beans and lentils are packed with protein, but low in fat.

You’ve got questions. I’ll find the answers. “Ask the Running Nerd” is back.

Question:

What is the protein requirement for runners post running? I run marathons in about 3 hours and am looking into my nutrition a bit now to try and improve a little.

—Sean, Ireland

Answer:

Thanks for a great question, Sean. My running could certainly benefit from better nutrition, and as we head into fall marathon season it’s more important than ever.

Protein is crucial to muscle recovery after a workout. It repairs muscle damage, diminishes the effects of cortisol—the so-called “stress” hormone that breaks down muscle—and, when taken with carbohydrates, speeds your body’s ability to replenish its glycogen stores, your all-important energy source for those long runs during marathon season. If you’ve ever “hit the wall” or “bonked” in a marathon, you know what it feels like to deplete your glycogen reserves.

To gain the full benefits of protein’s power, most sports dieticians and nutritionists recommend getting 10-20 grams of protein within 30 minutes of finishing a run, and some say even sooner—that’s when your muscles are the most receptive to a helping hand. Read the rest of this entry →

You’ve got questions. I’ll find the answers. “Ask the Running Nerd” is back.

Question:

My husband and I are scheduled to run our first half-marathon in July.  I have been running on my own without any training plan for a few months now and today I went for a 10-mile run.  We’re 10 weeks away from the race and I’m not sure what my training should look like for the next several weeks.  I don’t want to lose the endurance I’ve worked for thus far, but I also don’t want to injure myself before the race. Any ideas?

—Kerry Read the rest of this entry →

Photo by Phil Hospod

You’ve got questions. I’ll find the answers. Welcome to “Ask the Running Nerd.”

Question:

I’ve been running off and on for about 10 years, and I recently became more serious about my running – I joined a team, set some goals and am becoming more consistent with my workouts. As a result, I’ve been increasing my mileage, and I’ve met some really great like-minded runners. Unfortunately, I’ve also encountered 5 women in the last 2 months who have suffered some type of foot fracture. These women range in age from 23 to 38; some have been running competitively since high school and others are relatively new to the sport. I’m hoping to avoid this seemingly common injury myself. What causes these types of injuries in women and how can I avoid them?

–Cindy, New York City Read the rest of this entry →

Photo © Warren Millar/PhotoXpress.com

You’ve got questions. I’ll find the answers. Welcome to “Ask the Running Nerd,” a new segment on “Run, Karla, Run!”

My family and friends are always calling and e-mailing me with questions about anything and everything, including running. They know I’m a reading and research nerd, and if I don’t know the answer myself, I will find it for them.

Like the good nerd that I am, I’ll do the same for you. Every week I’ll find answers to your burning running questions, whether they’re about training, racing, eating, etiquette, products, just about anything!

Want to know how long it takes to recover from a marathon? Or how to ease IT band pain? Or what the best recovery drink is? These are just some of the queries friends have posed to me.

So do you have a question? Shoot it my way! Let my fingers to the walking, er running, for you. Contact me here: Contact Karla Bruning or post below.