Hi all
Can I pitch a few questions to fellow runners please...
1) Do you stretch before and/or after running? And if so, what do you do and for how long? I no neither and I presume I should.
2) How do you avoid injuries both short term and long term? I ask this as iv found my feet are sore, my knees hurt sometimes and my calfs and groin hurt sometimes also. Though some of this may be from the gym and football.
3) Where do you do most of your running? I run mainly on roads. I hear so many people saying road running is bad for knees and joints etc and so im concerned about potential damage.
4) What do you eat before/after a run to maximise performance?
5) How do you, if at all, build and/or retain muscle mass whilst running? Iv taken up running last summer and run 8-12 miles per week, split over a shorter run and a longer run. Im at the gym 3 times a week also trying to build muscle. I love running but still want to pack on some muscle mass.
Id really appreciate all your thoughts on the above.
1) No, there is no evidence there is any benefits but risks if done wrong. Stretches should by dynamic.
2) Correct pacing of training runs. make sure that easy really is an easy pace, and make sure that 80-90% of all run volume is at an easy pace, and that periods of training that involve higher intensity are a limited duration block in a larger training cycle. For example, in training for a Marathon I will have several months of base building aerobic work with almost nothing fast at all, then maybe 10-12 weeks out from the race I will do 1 track workout a week , but only for 3 weeks then the 4th week a rest, then another 3 weeks in a row, and liekly only 3 or 4 tempo runs and a couple of Long runs with goal pace.
also, I reduce run volume volume once I add the speed work. I might be doing 85-100mpw of base aerobic running over 7 days, but changing 1 run for a track workout and I will have to liekly add a rest day and reduce volume to 70-80mpw.
if you are not super competitive trying to push yourself to something like a sub 3hr Marathon, Good for age London entry etc. then minimize the speed work and concentrate on safe easy volume.
3) mix of roads and trails. Trails are definitely way safer for you but road running is OK, need to get higher cushioning shoes for roads.
4). Simple digestible carbs: bead + jam + banana.
5) Don;t, muscle mass slow you down and increases injury risk. You can do both if you don't care about performance. Easy running releases testosterone and human growth hormones, that both promote muscle growth, so it is very easy to gain muscle mass while running. There si some debate on whether running before or after weights is most effective due to the hormones produced during running. I believe weights first probably has the edge but most people do the opposite because it seems more natural.
I would concentrate the weights on leg and core strength. Free weights and squats, no weight machines.
) to the race and complete the distance. To be honest I could do with fattening up a little as most of my trousers/jeans are falling off me. 
Try not to over dress for the cold weather, having an old jumper you can tie to a railing or tree at the last minute is a good idea. good luck.
