Coach Jay,

I've recently started running and would like to start by saying thanks to you and Nike+ for playing a big part in my loss of close to 40 pounds now.

I am a student at the University of Arkansas, and I, of course, love to run around campus for the aesthetics. However, one of the terms of endearment that we have at the U of A is called "The Hill." When I run around campus, my time goes from an 8:00 minute mile to a 9:30 minute mile because of the constant climbing. My faster times come from other parts of the city that are a little more level.

So here’s my question. Is there a certain ratio of slower hill climbing versus faster running that I should do for the sake of weight loss and increasing my speeds? I’d like to become somewhat of a competitive runner in the future (granted that would be in the Clydesdale division).

Thanks for any help.

Josh B.

Josh,

It's really fun to read your question, especially since the last time I ran there I ran with my closest friend at Nike, so thanks for the memory.

Okay, the quick and annoying answer is to stop worrying and just ignore the pace on your Nike+ system. Obviously you're working hard when you're running uphill. But more importantly, you're losing weight and enjoying your running life, so why let that one piece of data bug you.

The longer answer is that, over time, you will no doubt be able to run on campus at a faster pace and at the same effort you're running now. But this answer ends with a question. Why would you need to monitor your pace on the hilly runs? I support you 100% in your aspirations to race competitively. But if you do train for a race, you'll have to be declined enough to run EASY on your easy days, something that is challenging for both novice runners and elite athletes.

So there you go, one long answer and one short answer. But before we finish, I need to admit something. For the past couple of weeks, I've struggled not to look at my Nike+ SportBand on my maintenance days as the screen is just begging to be checked. But you know what? I've been feeling tired lately. So for my last three days, I've run easy twice and taken one day off. Today I felt great and I know it's partly because I wasn't looking at my pace throughout the run. I share this to reinforce the idea that as much as the system is helping you on your runs - and will continue to help you as you train more seriously - there are days where you should simply use the Nike+ system to log your time and log your miles.

Good luck, Josh. Take care and I look forward to hearing about your training in the future.

Coach Jay,

I am a 45 year-old male trying to stay fit and currently recovering from reconstructive knee surgery (ACL & meniscus) in April 08. I run about 5+ miles per week but want to prepare for 10Ks and step up to half marathons. I’ve recently become aware of my overpronation when I was running on a treadmill in front of a mirror. The Nike Running website recommends specific shoe models for this condition, but I would rather correct my bad running habits.

Do you have any tips for correcting overpronation and how to monitor for a neutral stride? Also, do you know of any medical conditions, like tendonitis or clicking ankles, related to overpronation?

Thanks,

Eugene

Thanks, Eugene, for the question.

First thing is that you need to find a running specialty shoe store and run on their treadmill to get another opinion on your foot stike. Not to say you're wrong, but 95% of running specialty stores have this technology as it's the starting point to help you get into the right shoe. With that said, if you have the financial means, have them recommend two types of Nike shoes, regardless of what they tell you in terms of your amount/level of pronation. I say this because, if you are an overpronator, you will benefit from wearing either two different types of support shoes or a support shoe and a more neutral shoe.

In regards to the medical conditions associated with foot strike, lets first take a step back and consider the following. The chance that your unique foot strike will look violent or extreme on the high speed camera system in the shoe store is high. I hopped on a treadmill at the Chicago Marathon Nike Expo and was shocked to see how violently my left foot looked as it came crashing down on the treadmill. But the Nike shoe guru simply told me, "It's fine. You're actually really neutral, but your rate of pronation on the left side is high." Translation: I can wear almost any shoe, as long as I don't think of that horrible-looking video when I go on my run.

Is there a chance that you might have some medical conditions in your feet and lower legs? Sure, there is. But start with the shoe store and get in the right shoes. Then keep doing all of the physical therapy you've been assigned post knee surgery and SLOWLY build your running volume and intensity over the course of months, not weeks.

Thanks, Eugene, and I wish you the best.

Coach Jay coaches athletes at RunnersCoach.com and blogs at CoachJayJohnson.com. And don't forget, if you have training question for Coach Jay, email him here: coachjay@nike.com.

Interested in Coach Jay's General Strength videos? Click here to check them out.

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