30

THE ULTIMATE RUNNER’S GUIDE

QUESTIONS
& ANSWERS

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 1

 INTRODUCTION

Running is a simple way to reap amazing benefits that are crucial

for maintaining a healthy lifestyle in today’s world. As the popularity
of running grows, runners from different backgrounds are joining
the community around the globe. Everyone has their own reasons,
motivators, and challenges along the way. But still, almost all runners
ask themselves the same questions.

This book provides answers to the 30 most common runner’s questions.

You can browse by category: Running, Weight Loss, Running a Race, and
Injuries. Or skip to questions marked with special icons, depending on
the advice that you are looking for. Here is what the icons next to the
questions mean:

Questions that are especially interesting for beginners

Nutrition-related questions

Strength-related questions

Questions that include exercise or workout suggestions

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 2

 TABLE OF CONTENTS
RUNNING
1| HOW CAN I START RUNNING IF I’M A TOTAL BEGINNER? P6
2| HOW CAN I INCREASE MY ENDURANCE? P7
3| WHAT IS THE PROPER RUNNING POSTURE? P8
4| HOW SHOULD I BREATHE DURING MY RUNS? P9
5| IS THERE A RECOMMENDED HEART RATE ZONE FOR MY GOAL? P9
6| CAN I REPLACE OUTDOOR RUNNING WITH TREADMILL TRAININGS? P 10
7| WHEN SHOULD I REPLACE MY RUNNING SHOES? P 11
8| HOW DO I DO INTERVAL TRAININGS? P 11
9| SHOULD RUNNERS DO STRENGTH TRAINING? P 12
10 | WHY IS A STRONG CORE IMPORTANT FOR RUNNERS? P 13
11 | WHAT SHOULD I EAT FOR MORE ENDURANCE? P 14
12 | WHAT SHOULD I EAT BEFORE RUNNING? P 14
13 | WHAT SHOULD I EAT AFTER RUNNING? P 15
14 | DOES COFFEE BOOST MY RUNNING PERFORMANCE? P 15

WEIGHT LOSS
15 | WHAT ARE THE MOST IMPORTANT TIPS TO LOSE WEIGHT THROUGH RUNNING? P 17
16 | WHAT ARE SOME GOOD RUNNING WORKOUTS FOR FAT LOSS? P 18
17 | I RUN BUT I’M NOT LOSING WEIGHT, WHY? P 18
18 | HOW OFTEN SHOULD YOU RUN PER WEEK TO LOSE WEIGHT? P 19
19 | CAN I RUN ON AN EMPTY STOMACH TO BOOST FAT BURN? P 19

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 3

RUNNING A RACE
20 | HOW DO I PREPARE FOR A 5K RACE? P 22
21 | HOW DO I PREPARE FOR A 10K? P 22
22 | HOW DO I FIND THE RIGHT RACE PACE? P 23
23 | WHAT SHOULD I EAT BEFORE A RACE? P 26
24 | WHAT SHOULD I EAT DURING A RACE? P 26

RUNNER’S PROBLEMS & INJURIES

25 | WHAT SHOULD I DO IF I GET A SIDE STITCH DURING MY RUN? P 28
26 | HOW SHOULD I STRETCH BEFORE AND AFTER MY RUNS? P 29
27 | MY KNEE HURTS, WHICH INJURY MIGHT I HAVE? P 29
28 | I HAVE PAIN IN THE BOTTOM OF MY FOOT, WHAT SHOULD I DO? P 31
29 | MY ACHILLES TENDON HURTS – WHAT SHOULD I DO? P 31
30 | HOW DO I START RUNNING AGAIN AFTER A LONG BREAK? P 32

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 4

RUNNING
1
HOW CAN I START RUNNING IF I’M A
TOTAL BEGINNER?
If you have never run regularly before, or your last good run
was years ago – don’t try to run long distances right from
the beginning! Start off by breaking up your run into short
intervals of running and walking.

Your first few running workouts could look something like this:

1. Workout: alternate 5. Workout: alternate

between 3 min jogging + 2 between 3-5-8-5-3 min
min walking for a total of jogging + 3 min walking for
20- 25 min a total of 40 min
2. Workout: alternate 6. Workout: alternate
between 4 min jogging + 2 between 5-8 min jogging
min walking for a total of + 2 min walking for a total
30 min of 40-45 min
3. Workout: alternate 7. Workout: alternate
between 5 min jogging + 2 between 8 min jogging
min walking for a total of + 3 min walking for a total
30 min of 45 min
4. Workout: alternate 8. Workout: alternate
between 5 min jogging + 1 between 10 min jogging
min walking for a total of + 2 min walking for a total
30-40 min of 45 min

READ MORE

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2
HOW CAN I INCREASE MY ENDURANCE?
There are no quick fixes if you want to increase running
stamina. It’s generally accepted that it takes 10 days to 4
weeks to benefit from a run. Here’s what you should know:

1. Be consistent: consistency will build your aerobic base and
strengthen your muscles. You should aim for 3 to 4 sessions
per week for 30 minutes or more.

2. Run farther: either increase your long run by 5-10 minutes
or add 0.8 km to 1.6 km (0.5-1 mile) each time. Go slowly and
just focus on covering the distance.

3. Do tempo runs: these are normally run over a shorter
distance but at a faster pace. Tempo runs should be a
“comfortably hard” pace and last from 20-40 minutes (up to
60 minutes for more advanced runners).

4. Work on your running economy & technique: if you run
efficiently, you will be able to run farther without feeling as
tired, because you will use less energy.

READ MORE

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 7

3
WHAT IS THE PROPER RUNNING POSTURE?
Your upper body should be “straight” and your abdominals
and butt tight. Your eyes look straight ahead. Your arms
provide power and rhythm during your run, so make sure they
swing close to your body at an angle of almost 90 degrees.
Your shoulders should be low and relaxed. Remind yourself
to run tall.

Double check your body position during easy runs. Depending

on the area you want to focus on, you can provide your
subconscious mind with thoughts like “my shoulders are
relaxed” or “my arms are swinging close to my upper body.”
Focus on one area at a time and check it frequently.

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 8

4
HOW SHOULD I BREATHE DURING
MY RUNS?
While running you should use deep belly breathing, as it’s
better for efficient and maximal oxygen uptake (VO2 max)
than shallow chest breathing.
Breathe through both your nose and mouth, but primarily
through the latter. As the intensity of your running increases,
you will soon see that you cannot get enough oxygen
by simply breathing through your nose. Often your best
breathing technique for running will develop by itself over
time.

Want to learn how to practice deep belly breathing?

LEARN MORE

5
IS THERE A RECOMMENDED HEART RATE ZONE
FOR MY GOAL?
Do you want to lose weight? Or are you training for maximum
performance?

Different heart rate zones are beneficial for different types

of workouts. The heart rate zones are expressed as the
percentage of your maximum heart rate (HR max).

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For example, a heart rate zone that’s over 85% HR max is
essential for improving peak performance, but if you are
trying to lose fat, staying between 60-70% HR max might be
the optimal heart rate zone for you. To do this you will need
a heart rate monitor and an app, such as the Runtastic app,
that offers customizable heart rate zone training based on
your goal.

READ MORE

6
CAN I REPLACE OUTDOOR RUNNING WITH
TREADMILL TRAININGS?
Unfortunately, you can’t replace all your runs with treadmill
training. Running on a treadmill differs from running
outdoors. Your legs do not have to propel your body forward,
since the belt rolls away under your feet. Although this
improves stride frequency, it is different than the usual
sequence of movements during running and works different
muscles. Use the treadmill as a way to challenge your body in
new ways and to add variety to your running.

On the Runtastic blog we prepared some examples of

treadmill workouts for beginners and competitive runners.
Check them out now!

GET THE WORKOUTS

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 10

7
WHEN SHOULD I REPLACE MY RUNNING SHOES?

The average lifespan of a pair of running shoes is 500 km

(310 mi). After this, you should replace them to protect your
joints and prevent injuries. But sometimes, it is hard to tell
just how many meters you have covered in your shoes.
By using the Runtastic app you will know how many
kilometers you have in your shoes.

You can find more info about shoe testing and tracking on the
Runtastic blog.

GET THE TIPS

8
HOW DO I DO INTERVAL TRAININGS?
A good interval workout should consist of a warm up,
intervals, and a cool down.

Here’s an example of a good interval training:

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 11

• Warm-up: since the work period of the intervals puts a lot
of strain on your muscles, you have to warm up properly. A
moderate 10-15 minute run is enough to warm up your body
and prevent injuries. You should choose a pace where you can
carry on a conversation without difficulty.
• Intervals: the work period lasts 15 seconds. You should
run at a submaximal sprint (90% of your maximum sprint)
or, in other words, not quite full speed. This is followed by a
recovery period consisting of 45 seconds of slow walking. The
whole session lasts 15 minutes, meaning you run 15 intervals
in total.
• Cool-down: after the last interval, you should walk slowly
for 10 minutes.

At the start, running intervals once a week is enough. Once

you get used to it you can start doing 20-second work periods
and 40-second recovery periods.

LEARN MORE

9
SHOULD RUNNERS DO STRENGTH TRAINING?

Strength and conditioning exercises, in particular, are not

difficult to learn and can be carried out at the end of a run to
reduce injury risk. Start with around 10 minutes of strength
exercises (or 5 to 6 exercises) after your run and build up
from there.

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Suggested workout for beginners: A 10-minute program of
lunges, side planks, push-ups, and side leg lifts completed
after easy runs can be an ideal way to keep injury at bay.

Find out more about strength training for runners on the

Runtastic blog.

READ MORE

10
WHY IS A STRONG CORE IMPORTANT
FOR RUNNERS?
A stable upper body ensures an efficient transfer of force
to the ground. If your core muscles are weak, you will make
unnecessary movements when you run. The more economical
your running technique is, the less energy you will waste and
the faster you will be. Well-trained abs and back muscles
also help protect you against the impacts associated with
running.

Follow the link below to see core exercises for runners.

GET EXERCISES

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 13

11
WHAT SHOULD I EAT FOR MORE ENDURANCE?

As a runner, 55-65% of your calorie intake should be from

carbs. Be mindful of your carb intake to make sure it’s
complimentary to your training. If you find yourself unable
to complete your planned runs, increase your carbs. Go for
complex carbs such as whole grains, brown rice, and oatmeal
instead of refined carbs and sugary foods.

Some recipes you could try:

• Buddha bowl with quinoa and chickpeas
• Chicken in peanut butter sauce, with a side serving of carbs
• Whole grain pasta with broccoli pesto (vegan)

12
WHAT SHOULD I EAT BEFORE RUNNING?
A small snack – eaten 30-90 minutes before your run – is enough
to curb your hunger and keep your blood sugar level constant.

Some examples include:

• A piece of fruit (banana, apple…)
• A handful of dried fruit
• A (homemade) cereal bar
• Rice cakes

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13
WHAT SHOULD I EAT AFTER A RUN?
Get your energy back with a snack containing complex carbs
and protein (at a 3:1 ratio) 1 hour after your run. Don’t eat
too much – a big meal can upset your stomach and lead to
nausea.
Perfect post-workout snacks:
• A homemade mango & chia post-workout smoothie
• A bowl of oatmeal with milk and dried fruit
• A salad with steak & avocado
• A vegan post-workout shake
• An omelette with veggies and a slice of whole wheat bread

14
DOES COFFEE BOOST MY RUNNING
PERFORMANCE?
Black coffee can enhance your performance before
exercising, but the effect depends on whether you are
caffeine “naive” (infrequent use) or caffeine “tolerant.” If
you are “tolerant,” meaning that you drink a lot of coffee on
a daily basis, then you will likely experience no short-term
performance boost.
So how many cups of coffee should you drink? An espresso
before working out is plenty to improve your performance if
you are not already caffeine “tolerant.”

READ MORE

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 15

WEIGHT
LOSS
15
WHAT ARE THE MOST IMPORTANT TIPS IF I
WANT TO LOSE WEIGHT THROUGH RUNNING?
If you want to lose weight through running, here’s what you
should know:

• Run regularly, at least 2-3 times per week.

• Do some high-intensity runs and interval workouts. Mix up
your trainings and do some strength training, too.
• Make sure you get plenty of sleep: it influences fat loss as
well.
• Be aware of your calorie intake: if you consume more
calories than you need, you won’t lose weight.

Examples of good running workouts for fat loss are included

later in this guide – check out question no. 26.

You are interested in how fat loss and running are related?
Follow the link below and find out more.

MORE ADVICE

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16
WHAT ARE SOME GOOD RUNNING WORKOUTS
FOR FAT LOSS?
The following types of running workouts burn a lot of calories
and/or help you burn more calories from fat:

• Aerobic intervals
• Intervals at your 5k pace
• Continuous runs at your 10k pace

For more information about these workouts follow the link

below.

READ MORE

17
I RUN BUT I’M NOT LOSING WEIGHT, WHY?
Here are some possible reasons why you might not be
experiencing weight loss even if you run regularly:

• You are consuming more calories than you think by eating

foods with “hidden calories” that are labeled “healthy.”
• You drink more water and your body retains extra water so
the number on the scale stays the same.
• You gained some muscle and as muscle weighs more than
fat, it seems like you didn’t lose any weight.

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For more information and other possible reasons check out
the link below.

MORE INFO

18
HOW OFTEN SHOULD YOU RUN PER WEEK TO
LOSE WEIGHT?
In general, 3 to 5 workouts per week (or in other words, 3 to
5 hours of physical exercise) tend to produce good results for
weight loss.

During the first 3-4 weeks, the focus should be on slowly

getting you used to working out on a regular basis. After the
beginning phase, you should change the content, length, and
intensity of your training to burn even more fat.

READ MORE

19
CAN I RUN ON AN EMPTY STOMACH TO BOOST
FAT BURN?
Here’s what’s recommended when running on an empty
stomach:

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 19

• Depending on your fitness level, your run should last
between 40 and 60 minutes.
• Choose a low intensity (at a recovery run or conversation
pace).
• Drink a glass of water before your run.

If you plan to cut back on sleeping, think twice: sleep quality

affects your fat burning.

MORE TIPS

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 20

RUNNING
A RACE
20
HOW DO I PREPARE FOR A 5K RACE?
These are the 4 crucial tips you need to know when preparing
for a 5k race:

• Do high-intensity interval training: this allows you to run

at high speeds for a longer period of time. You can set up
interval workouts in the Runtastic app.
• Warm-up well to run faster: your body has to be ready to
perform at high intensity during the race. A proper warm-up
is crucial to your performance.
• Don’t start out too fast: tactically, you should run your race
so that you complete the second half of the race faster than
the first.
• Eat your last meal 2 to 4 hours before the start of the race.

For a detailed overview of what you should do each day 7

days before the race follow the link below.

RACE PREPARATION

21
HOW DO I PREPARE FOR A 10K?
Here are 3 crucial tips you need to know:

• Run several workouts at your race pace: make sure to run

several intense workouts at your desired race pace.
• Get in one last hard workout: you should do one last high-

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intensity workout four or five days before your race.
• Be careful not to overtrain: a few high-intensity workouts
are important, but you also need time for adequate recovery.

Get a detailed 7-day preparation plan for your next race on

the Runtastic blog.

SEE THE PLAN

22
HOW DO I FIND THE RIGHT RACE PACE?
A 5k test run can help you determine your targeted average
pace for different races. Keep in mind: you need to be able to
run at least 6.5 km to do the test.
If you are not comfortable doing that yet, you are probably
not ready for a longer race and can take part in shorter races
without a targeted pace.

Here’s how to do the 5k test run:

• Warm up for 10-15 minutes. Start off slow and finish at a

faster pace.
• Now do 5 X 100 m strides – jog back to where you started
as a break between strides.

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• Then run 1,000 m as fast as you can and jot down the time.
This step should get your body up to speed and your legs
ready to run fast.
• Then rest for 10 minutes. Don’t stand or sit while you wait,
move around and stay loose.
• Now run 5,000 m as fast as you can – and don’t forget to jot
down the time.
• Finally, jog for 10 minutes to cool down.

Based on your 5k test time, you can find the suggested

average pace for your races in the table next page.

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 RUNNING
RUNNING PACE CHART
PACE CHART

5K TIME TRIAL 10K RACE HALF-MARATHON MARATHON

5K TIME TRIAL 10K RACE HALF-MARATHON MARATHON
Total Total 1 km Total 1 km Total 1 km
Total Total 1 km Total 1 km Total 1 km
0:37:30 1:15:00 0:07:30 2:45:47 0:07:54 6:10:35 0:08:49
0:37:30 0:36:40 1:15:00
1:13:20
0:07:30
0:07:20
2:45:47
2:42:06
0:07:54
0:07:43
6:10:35
6:02:21
0:08:49
0:08:38
0:36:40 0:35:50 1:13:20
1:11:40 0:07:20
0:07:10 2:42:06
2:38:25 0:07:43
0:07:33 6:02:21
5:54:07 0:08:260:08:38
0:35:50 0:35:00 1:11:40
1:10:00 0:07:10
0:07:00 2:38:25
2:34:44 0:07:33
0:07:22 5:54:07
5:45:53 0:08:140:08:26
0:35:00 0:34:10 1:08:20
1:10:00 0:06:50
0:07:00 2:31:03
2:34:44 0:07:12
0:07:22 5:37:39
5:45:53 0:08:020:08:14

0:34:10 0:33:20 1:06:40

1:08:20 0:06:40
0:06:50 2:27:22
2:31:03 0:07:01
0:07:12 5:29:25
5:37:39 0:07:510:08:02
0:32:30 1:05:00 0:06:30 2:23:41 0:06:51 5:21:11 0:07:39
0:33:20 1:06:40 0:06:40 2:27:22 0:07:01 5:29:25 0:07:51
0:31:40 1:03:20 0:06:20 2:20:00 0:06:40 5:12:56 0:07:27
0:32:30 1:05:00 0:06:30 2:23:41 0:06:51 5:21:11 0:07:39
0:30:50 1:01:40 0:06:10 2:16:19 0:06:29 5:04:42 0:07:15
0:31:40 1:03:20 0:06:20 2:20:00 0:06:40 5:12:56 0:07:27
0:30:00 1:00:00 0:06:00 2:12:38 0:06:19 4:56:28 0:07:04
0:30:50 0:29:10 1:01:40
0:58:20
0:06:10
0:05:50
2:16:19
2:08:57
0:06:29
0:06:08
5:04:42
4:48:14 0:06:52
0:07:15
0:30:00 0:28:20 1:00:00
0:56:40 0:06:00
0:05:40 2:12:38
2:05:16 0:06:19
0:05:58 4:56:28
4:40:00 0:06:400:07:04
0:29:10 0:27:30 0:58:20
0:55:00 0:05:50
0:05:30 2:08:57
2:01:35 0:06:08
0:05:47 4:48:14
4:31:46 0:06:280:06:52
0:28:20 0:26:40 0:53:20
0:56:40 0:05:20
0:05:40 1:57:54
2:05:16 0:05:37
0:05:58 4:23:32
4:40:00 0:06:160:06:40

0:27:30 0:25:50 0:51:40

0:55:00 0:05:10
0:05:30 1:54:13
2:01:35 0:05:26
0:05:47 4:15:18
4:31:46 0:06:050:06:28
0:25:00 0:50:00 0:05:00 1:50:32 0:05:16 4:07:04 0:05:53
0:26:40 0:53:20 0:05:20 1:57:54 0:05:37 4:23:32 0:06:16
0:24:10 0:48:20 0:04:50 1:46:51 0:05:05 3:58:49 0:05:41
0:25:50 0:51:40 0:05:10 1:54:13 0:05:26 4:15:18 0:06:05
0:23:20 0:46:40 0:04:40 1:43:09 0:04:55 3:50:35 0:05:29
0:25:00 0:50:00 0:05:00 1:50:32 0:05:16 4:07:04 0:05:53
0:22:30 0:45:00 0:04:30 1:39:28 0:04:44 3:42:21 0:05:18
0:24:10 0:21:40 0:48:20
0:43:20
0:04:50
0:04:20
1:46:51
1:35:47
0:05:05
0:04:34
3:58:49
3:34:07 0:05:06
0:05:41
0:23:20 0:20:50 0:46:40
0:41:40 0:04:40
0:04:10 1:43:09
1:32:06 0:04:55
0:04:23 3:50:35
3:25:53 0:04:540:05:29
0:22:30 0:20:00 0:45:00
0:40:00 0:04:30
0:04:00 1:39:28
1:28:25 0:04:44
0:04:13 3:42:21
3:17:39 0:04:420:05:18
0:21:40 0:19:10 0:38:20
0:43:20 0:03:50
0:04:20 1:24:44
1:35:47 0:04:02
0:04:34 3:09:25
3:34:07 0:04:310:05:06

0:20:50 0:18:20 0:36:40

0:41:40 0:03:40
0:04:10 1:21:03
1:32:06 0:03:52
0:04:23 3:01:11
3:25:53 0:04:190:04:54
0:17:30 0:35:00 0:03:30 1:17:22 0:03:41 2:52:56 0:04:07
0:20:00 0:40:00 0:04:00 1:28:25 0:04:13 3:17:39 0:04:42
0:16:40 0:33:20 0:03:20 1:13:41 0:03:31 2:44:42 0:03:55
0:19:10 0:38:20 0:03:50 1:24:44 0:04:02 3:09:25 0:04:31
0:15:50 0:31:40 0:03:10 1:10:00 0:03:20 2:36:28 0:03:44
0:18:20 0:36:40 0:03:40 1:21:03 0:03:52 3:01:11 0:04:19
0:15:00 0:30:00 0:03:00 1:06:19 0:03:09 2:28:14 0:03:32
0:17:30 0:35:00 0:03:30 1:17:22 0:03:41 2:52:56 0:04:07
0:16:40 0:33:20 0:03:20 1:13:41 0:03:31 2:44:42 0:03:55
0:15:50 0:31:40 0:03:10 1:10:00 0:03:20 2:36:28 0:03:44
0:15:00 THE ULTIMATE RUNNER’S
0:30:00GUIDE - 300:03:00
QUESTIONS & ANSWERS1:06:19 RUNTASTIC.COM/BLOG 2:28:14
0:03:09 250:03:32
23
WHAT SHOULD I EAT BEFORE A RACE?
Remember: no experimenting on race day! Just eat and drink
what you tested during your training. Eat your meal 3-4 hours
before the race. Fill up on carbs and stay away from foods
that are high in fat and fiber. You want an easy-to-digest
meal.
Eat a snack approx. 30 minutes to 1 hour before the race:
banana, saltine crackers, oatmeal cookies, granola bar ...

24
WHAT SHOULD I EAT DURING A RACE?
Having some extra food and drinks is important for the longer
races (more than 10K), especially when running a marathon.
The rule of thumb is to consume 30-60 g of carbs per hour.
You can try: isotonic drinks, energy gels (~25 g carbs), banana
(~30 g carbs), oatmeal cookies...

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RUNNER’S
PROBLEMS
& INJURIES
25
WHAT SHOULD I DO IF I GET A SIDE STITCH
DURING MY RUN?
No matter how well you prepare, you might still get a side
stitch.

Here’s what you can do for immediate relief:

• Breathe in two steps and on the third step breathe out –

that improves your breathing depth and relaxes the muscles.
A deep breath in the abdomen (belly breathing) is especially
helpful. Press on the painful area and relieve the pressure
while breathing out.
• Slow down or take a walking break.
• Stretch. Just lean your upper body to the side and stretch a
little farther with each exhalation. You can also put your arms
above your head while inhaling & then lean your upper body
forward while exhaling and just let your arms dangle.

Want to know what you can do to prevent a side stitch?

LEARN MORE

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26
HOW SHOULD I STRETCH BEFORE AND
AFTER MY RUNS?
Before your run:
Dynamic stretches should be an integral part of every warm-
up routine. Examples of dynamic stretches include: Star Toe
Touches, Dynamic Calf Stretch, High Knees, and more, all
available in the Results bodyweight training app.

After the run:

Static stretches can help release tension in tight muscles
after running. Stretch until you feel a slight pull and then
hold that position for 20-90 seconds. Repeat several times
until you feel the tension leave your muscles. Examples of
static stretches include: Kneeling Hip Flexor Stretch, Wall
Pectoral Stretch, Overhead Triceps Stretch, and more, all
available in the Results bodyweight training app.

27
MY KNEE HURTS, WHICH INJURY MIGHT I HAVE?
The location of pain might give you a hint about the type of
injury:

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• If it hurts on the outside of the knee and extends toward the
hip, you might have so-called runner’s knee.
• Isolated pain in the front of the knee on the lower pole of
the patella might be “patellar tendinopathy” (jumper’s knee).
• If pain develops on the inner side of the shinbone directly
below the knee joint, it is most likely pes anserinus
syndrome.

Even though you might identify your symptoms on your own,

make sure to get a check up from a medical professional.

For more information and suggestions on what to do about

your knee pain follow the link below.

READ MORE

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28
I HAVE PAIN IN THE BOTTOM OF MY FOOT,
WHAT SHOULD I DO?
Stop running for a while. Your foot needs rest to let the injury
heal. Any additional stress will delay the healing process.

Here’s what you can try:

• Reduce the muscle tension in your foot by rolling out the

soles of your feet with a small ball for 2 or 3 minutes a day.
• Stretch the soles of your feet regularly.
• Strengthen your shin muscles.

On the Runtastic blog we collected some exercises that can

help you with foot pain. Check them out now!

GET EXERCISES

29
MY ACHILLES TENDON HURTS,
WHAT SHOULD I DO?
If you have been suffering from Achilles tendon problems
for some time, then you should definitely take a break from
running. Continuing to run while in pain is not going to make
you any stronger or faster. Plus, you run the risk of doing
major damage to your Achilles tendon, which can interrupt
your training for months.

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Follow the link below to see exercises that can be helpful
when dealing with Achilles tendon pain.

READ MORE

30
HOW DO I START RUNNING AGAIN AFTER
A LONG BREAK?
Perhaps you were injured, sick, or just lost your motivation.
No matter how eager you are, don’t forget the importance of
taking it slowly when getting back to training (even if you’ve
been running for years).

Here’s some advice on how to get back to running depending

on the length of your break:

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 GET MORE TIPS

THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS RUNTASTIC.COM/BLOG 33

 DISCLAIMER
Your health is very important to us. Always consult your doctor about your athletic activity.
Runtastic advice neither substitutes your doctor, nor is Runtastic responsible for your behavior.
You are solely responsible for your health. The contents of Runtastic products, regardless
whether they are provided by Runtastic, its partners or users, are not meant to supplement, let
alone replace, the information provided by doctors or pharmacies.

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 THANK YOU!
More on Runtastic.com/blog

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