Running experts Sarah Marsh and Kieran Alger recently answered readers' questions on everything from motivation to injuries. Here are the highlights.
What's the point of running?
Sarah: For me, running is the only thing that consistently helps me stay calm, happy, and sane. I don't run just for a long life; I run for a happy life. Kieran: Running is my place to disconnect. A 20-minute run can flip a bad day into a better day. It's taught me patience, perseverance, and perspective.
Sore legs – am I doing it 'wrong'?
Sarah: It's common for cardio to adapt faster than leg muscles. Get checked by a physio for shin splints. New shoes may help, but cushioning alone doesn't solve shin pain. Slow progression, take walk breaks, and strengthen glutes, calves, and hips.
Is it all about chasing personal bests?
Sarah: A PB can be a feeling, not just a time. Focus on what motivates you; for some, times drive them, for others, it ruins the fun.
How do I get motivated again after a spell of not running?
Sarah: Discipline is more important than motivation. Get a coach or run with a friend to stay accountable. Consistency builds motivation.
How do I increase my strength without lifting dumbbells?
Sarah: Focus on calf raises, step-ups, single-leg exercises, and core work like planks and side planks. These protect against common injuries.
Best shorts for a trail runner?
Kieran: I like the HOKA Aero shorts.
What should I be drinking?
Kieran: Homemade energy drink: honey or maple syrup with salt diluted in water.
What's your most unforgettable run?
Sarah: Runs in Mülheim an der Ruhr, Germany. Kieran: A solo lap of Lake Garda, 100 miles in three days.
How do I break a 20-minute 5k?
Sarah: Strength train, do 1k repeats at faster than race pace, and keep volume high. Consistency is key. Kieran: Build volume gradually, focus on easy miles, and mix in one speed session per week.
What's best, jogging or fast walking?
Sarah: Jogging elevates heart rate more and improves VO2 max. Walking is a great alternative, especially uphill.
Which treadmill-friendly shoes do you recommend?
Kieran: Look for shoes with firmer midsoles like HOKA Mach 6 or Puma Velocity Nitro 4. Avoid overly bouncy foams on treadmills.
