www.run4prs.com for a free 7 day trial. We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport.

1- WHAT SHOULD YOU EAT BEFORE A RUN?

Eating before a run is key but it can take time to build up to tolerate that if you aren’t used to eating much. Think of the BRAT diet that you would eat after the flu. Things that sit well with your stomach! Things like toast, oatmeal, banana, apple sauce are all good starting points to build from. Avoid anything too crazy

2-MY GOAL IS SUB 5 MARATHON- WILL A 3 HOUR MAX LONG RUN BE ENOUGH?

The 3 hour rule will be perfect and we recommend that you do some back to back long runs to build the endurance and simulation of running long on fatigued legs. If you did 90 min run the night before your 3 hour run, this reduced chance of injury and also helps simulate the fatigue of the marathon. A lot of people run better when capping long run at 16. Look up the Hanson’s method! You’d be amazed

3- TOP 3 WORKOUTS FOR THE MARATHON

The long run with or without marathon work, a medium long run with some threshold/steady state work, and then more tempo work!

4- HOW TO GET MOTIVATED AGAIN AFTER TIME OFF?

The key is to start small and realize that it may take awhile to get back into the groove. Goal setting each week and each day can go a long way. Say you set a goal this week to run 3x. Then on each day you run set a goal like “run at least 2 miles”. Then you can set another goal the next week and keep building the momentum. It can be addictive over time! Having a long term goal like a race also helps

5- HOW CAN I AVOID CHAFFING?

Unfortunately some areas and some people are just more prone to chaffing. There can be many reasons for this, but bottom line is skin rubbing over and over can HURT! Where do you find you chaff the worst? It may be finding better clothing options! When I am pregnant I experience a lot more chaffing (under bra, under arms & between legs) I find that wearing longer shorts is a game changer for helping between the legs. Wearing a shirt that covers the under arm area tightly can help with under arms. I have yet to find a solution for under the bra. I would experiment with clothing!