Coaches Q&A
Our EWM coaches, Alysha Flynn and Kristy Baumann, answered some of your top questions about training, nutrition and everything in between.
Alysha and Kristy do not have full insight into your training, so please take this Q&A as general information only. For medical concerns, consult with your healthcare provider.
Coaches Q&A
Our EWM coaches, Alysha Flynn and Kristy Baumann, answered some of your top questions about training, nutrition and everything in between.
Alysha and Kristy do not have full insight into your training, so please take this Q&A as general information only. For medical concerns, consult with your healthcare provider.
Training Q&A
Official EWM Training Expert
Alysha Flynn is a Road Marathoner / Trail Ultra Runner and has been running for over 25 years. She uses this expertise to pursue her true passion of coaching through her business What Runs You, LLC.
Her coaching philosophy makes running approachable and guides women to achieve their running goals through self-discovery, empowerment and engagement with a team of support throughout the journey.
Training Plans & Modifications
What exactly does a “faster” effort mean in my quality sessions?
“Faster” means running at a pace where you’re pushing beyond your easy effort but still in control. For most, this would be a comfortably hard pace, like your 5K or 10K race pace. It should feel challenging, but sustainable for the duration of the interval.
How do I modify my training plan if I’m behind or recovering from illness/injury?
If you’re behind or recovering, focus on quality over quantity. Gradually ease back into your routine with a couple of 15- to 20-minute test runs to ensure your illness or injury is behind you. This helps you avoid overloading yourself and risking further injury or prolonging your illness. If you’ve only missed a week or so, you can likely jump back into your training plan. Missing more time than that may require some adjustments to your schedule.
Can I train for a marathon on a three- or four-day run schedule?
Absolutely! You can successfully train on a three- or four-day running schedule. If you opt for three days of running, consider adding a fourth day of cross-training to maintain endurance and reduce the risk of injury.
Should I adjust my training if I can’t run long distances due to time constraints or vacations?
Yes, you should adjust. Plan ahead by shifting a stepback or deload week to coincide with your vacation. You might also consider substituting cross-training activities like hiking or biking, which can be easier while traveling and still build aerobic endurance. After your vacation or time away, ease back into your training.
How do I know if I'm under-trained and need to reconsider my marathon plan?
If you’ve missed a significant portion of your training, especially long runs, it’s worth reconsidering your race plan. You might shift to a more conservative goal or opt to walk the marathon if your walking endurance is sufficient. It’s important to listen to your body and prioritize your safety.
Mindset & Mental Toughness
How do I stay motivated during treadmill runs or in extreme heat?
What are some tips for overcoming mental barriers during long runs or races?
Remember, you’re stronger than you think. When you hit a mental wall, it’s time to dig deep and use positive self-talk. Tell yourself, “I’ve trained for this. I can do this.” Break the run into smaller segments, focusing on just getting to the next mile or even the next light post.
Visualize the finish line—not just the physical finish, but the feeling of crossing it. Imagine the crowd, the emotions and the pride you’ll feel when you conquer this challenge. See yourself smiling, strong and crossing that line with everything you’ve got. You’re not just running; you’re proving to yourself how resilient you are. Take it one step, one breath at a time, and remember—you’ve got this!
How can I stop focusing on the miles I’ve run or have left during my run?
Shift your focus from the total miles to the effort you’re putting in. Tune into how your body feels—the rhythm of your breath, the strength in your legs and the cadence of your feet hitting the ground. Break the run into smaller, more manageable segments using “runner’s math.” Instead of thinking, “I have over 8 miles left,” reframe it to, “I’ve got 5 miles, then a quick 5K.” It’s about tricking your mind into seeing the distance as a series of smaller, achievable goals.
You can also use different mental distractions: listen to music or a podcast that engages you, or run with a friend and chat about anything other than running. By focusing on effort, enjoyment or even breaking the run into bite-sized pieces, you can keep the mental barriers at bay. Remember, running is as much a mental game as it is physical—finding ways to stay present and positive can make all the difference.
What are ways to improve self-confidence in running, especially for first-time marathoners?
Confidence is built through consistency and acknowledging the progress you make, no matter how small. Start by keeping a running journal where you can jot down not just your distances and times, but also how you felt during the run, what went well and what you learned. This practice helps you see the improvements over time and reinforces the idea that you’re getting stronger with each run. Celebrate those milestones, whether it’s completing a challenging long run, nailing a pace you’ve been working on or simply getting out the door on days when motivation is low.
Visualization can also be a powerful tool. Spend a few minutes before your run or race imagining yourself crossing the finish line. Picture the crowd, the feeling of triumph and the pride in knowing you’ve accomplished something incredible. This mental rehearsal can build excitement and self-belief.
Lastly, remember that every runner, even seasoned marathoners, has moments of doubt. Confidence isn’t about feeling fearless; it’s about trusting the process and knowing that you’re capable of overcoming challenges. Every step you take in training is a step toward becoming the marathoner you’re meant to be.
How do I prevent feeling discouraged when my runs aren’t going as planned?
It’s completely normal to have runs that don’t go as planned—every runner experiences this, no matter their level. The key is to view these tough runs as part of your journey, not as setbacks. Each run, whether it goes perfectly or not, teaches you something valuable about your body, your mind and your training.
When a run feels off, take a moment to reflect on what might have contributed—was it nutrition, stress, sleep or simply an off day? Use this as a learning opportunity rather than a reason for discouragement. Remember, progress isn’t a straight line. There will be highs and lows, but it’s the consistency over time that leads to success.
Some of the most rewarding breakthroughs happen after a challenging period, so try to see these tough runs as stepping stones toward a stronger, more resilient version of yourself. Celebrate the effort you put in, regardless of the outcome, and remind yourself that every step forward, even the difficult ones, is part of what makes you a better runner.
Injury Prevention & Recovery
How do I manage or adjust my training with common injuries like IT band issues or shin splints?
Scale back on running and incorporate low-impact cross-training like swimming or cycling to maintain fitness. Focus on strength training and stretching to address the root cause of these issues with a physical therapist.
How can I prevent overuse injuries as an older runner, especially in marathon training?
Recovery is just as important as the training itself, so give yourself permission to prioritize it. Listen to your body, and if you’re feeling fatigued, don’t hesitate to add more rest days between key workouts. Incorporating cross-training can be a great way to keep progressing while reducing the impact on your joints.
Strength training is also key for maintaining muscle mass and preventing injury, especially as we get older. You’ve come this far—taking care of yourself will help you keep moving forward.
What can I do to recover from a calf strain or similar injury while keeping my training on track?
Rest is essential for proper recovery, so give yourself the time to heal. In the meantime, you can maintain fitness with non-impact exercises like biking or swimming. When you’re ready, gradually reintroduce running, starting with shorter, easier runs, and be patient—avoid rushing back to full intensity too soon.
I’d also recommend working with a physical therapist to ensure you’re recovering properly and to get guidance on strengthening the area to prevent future injury. Taking these steps will help you get back on track safely and effectively.
Is it okay to bike or cross-train while recovering from a running injury?
Yes! Cross-training is a great way to maintain fitness while giving your injury time to heal. Activities like swimming, biking and elliptical training are great options, as long as they don’t aggravate your injury.
What should I do if I keep getting muscle cramps or leg weakness during long runs?
Muscle cramps are often caused by dehydration, electrolyte imbalances or starting out a bit too fast early in the run. Make sure you’re fueling and hydrating properly before and during your runs, and try easing into the pace gradually. Strength training and dynamic stretching can also help build muscle endurance to address the weakness you’re experiencing.
I’d also recommend checking in with a physical therapist to ensure the cramping isn’t due to an underlying issue and to get personalized guidance for recovery and prevention.
Special Populations & Unique Challenges
How should I train for a marathon as a postmenopausal woman, considering energy levels and weight gain?
Training for a marathon postmenopause is all about balance. Hormonal changes can definitely affect energy levels and how your body responds to training, so it’s important to listen to what your body needs. Some days you might feel great, while others might require adjusting the intensity, and that’s completely okay.
Strength training is really helpful, not only for keeping your metabolism active but also for maintaining bone density, which is especially important during this stage of life. Fueling becomes even more crucial, so make sure you’re eating enough to support your training and recovery. And don’t forget about rest—it’s just as important as the running itself. You’ve got this, and by listening to your body, you’ll find what works best for you.
Can I complete a marathon using the run/walk method, and what interval would be best for me as an older runner?
Absolutely! The run/walk method is a great strategy for marathon completion. The interval you choose is totally up to you. Some good options to try are 30/30, 4:1, 3:1 or even running for 50 minutes and walking for 10. Test different intervals during your training to see what feels best for you. It’s all about finding the rhythm that works for your body and pace.
When is the best time to buy new shoes for the marathon?
Buy your marathon shoes at least four to six weeks before race day. While most shoes don’t require a long break-in period, it’s important to get a few runs in to ensure they feel comfortable and perform well over longer distances.
What are the best training strategies for runners with balance issues or medical conditions like MS?
Focus on core strength and balance exercises to improve stability. Keep your training flexible and listen to your body, adjusting intensity based on how you’re feeling. Walking intervals and cross-training are excellent ways to maintain endurance without overtaxing your body. It’s also a great idea to work with a physical therapist who specializes in your condition—they can offer personalized guidance to help you train safely and effectively.
How do I stay on track with marathon training while working a physically demanding job or shift work?
Balancing marathon training with a physically demanding job or shift work can be tough, but it’s absolutely possible. Prioritize quality over quantity—focus on your key runs, like long runs and speed sessions, and consider using cross-training to make your easy-effort days lighter.
You can also rest completely on non-running days to give your body a break. For example, if you work long shifts on your feet, use those as active recovery days and aim for your key runs on your days off when you’re more rested. Try to schedule workouts during the time of day when you feel most energized. If you’re working night shifts, that might mean running in the late morning after you’ve slept, rather than forcing an early morning workout.
Don’t hesitate to adjust your plan if your job is physically taxing—sometimes extra rest is exactly what your body needs. The goal is consistency, not perfection, so listen to your body and give yourself grace when needed.
Nutrition Q&A
Official EWM Nutrition Expert
Kristy Baumann (aka Marathon Nutritionist) is a Registered Dietitian (RD), an accomplished marathon runner, a business owner and a mother of two.
With a focus on empowering women runners, she specializes in helping individuals build confidence in fueling their bodies effectively to excel in both their training and their everyday life pursuits.
Nutrition & Fueling
What recommendations do you have for whole-food fueling instead of gels or artificial products during race day, especially for sensitive stomachs?
It’s important to choose easy-to-digest, portable and carbohydrate-rich foods. Some examples include: applesauce pouches, bananas, dried fruit (e.g., dates, dried mangos, raisins), fruit-based bars (e.g., Lara Bars) cut into bite-size pieces, honey sticks, maple syrup, boiled potatoes with salt, energy balls made with oats, nut butter, honey and dried fruit.
Make sure to test ahead of time and practice these options during training to ensure they work with your body. Use small, resealable bags or pouches to store portions and keep in mind how easy it is to eat while moving. Eat small amounts frequently to avoid overwhelming your stomach and to ensure a steady energy supply.
How can I balance water and electrolyte intake during my long runs and race? Is there a way to know my electrolyte requirement?
Your individual fluid and electrolyte needs vary greatly depending on your genetics, gender, fitness level, body size, climate and exercise intensity. Aim to drink 8-24 oz (235-720 ml) of fluids per hour during long runs. Replenish 300-1,000 mg of sodium per hour through electrolyte drinks, salt capsules, higher-sodium gels or salty foods.
Pay attention to how much you sweat. Do you end a run drenched, as if you’ve just jumped in a lake? If you’re a salty sweater, you might notice your skin feels gritty, there’s white residue on your clothes, sweat stings your eyes or even that your dog can’t resist licking your salty legs. If you feel like you’re a heavy or salty sweater, a good starting point is 500-800 mg of sodium per hour of running, while also drinking about 16-24 fl oz of water per hour.
When should I take a gel on my long runs, and how do I know if I'm taking in the right amount of fuel?
You should feel steady energy throughout your run. If you feel sluggish, you may need more fuel or to take it earlier. The goal is to take in carbs (like a gel, chews or food) before you feel fatigued or notice your energy dropping. Aim for 50-60+ g of carbohydrates per hour.
If you’re running at a higher effort, you can increase to 90 g per hour as your stomach allows. Most gels contain between 15-30 g of carbs, so check the Nutrition Facts Label to know exactly how much yours provides. For example, if your gel has 23 g of carbs, take one at 30 minutes and another at 60 minutes, and drink 16 oz of a sports drink (like Mortal Hydration, which provides 10 g of carbs) to hit a total of 56 g per hour.
Practice in training to find what works best for you. Make sure to stay hydrated, as fluids aid in digestion and absorption to prevent stomach cramps and nausea.
How should I carb load before a marathon, and what foods should I focus on?
To carb load before a marathon, aim for 7-10 g of carbohydrates per kilogram of body weight per day for two to three days leading up to the race. Every Woman’s Marathon begins Saturday morning, so start carb loading on Wednesday.
Focus on easily digestible carbs like rice, pasta, potatoes, fruit, oatmeal, bread and sugary snacks. Avoid high-fiber or high-fat foods to prevent stomach issues.
Injury Prevention & Recovery
What should I do if I keep getting muscle cramps or leg weakness during long runs?
Ensure you’re drinking enough water and electrolyte fluids before and during your run. For example, let’s say you’re drinking 20 fl oz of PLAIN water and you’re taking one gel every 40 minutes, but the gel only contains 100 mg sodium. That means you’re getting less than 100 mg sodium during one hour of running. At minimum, you need about 300 mg sodium per hour. Try adding one packet of Mortal Hydration to 20 fl oz water to help meet your sodium and electrolyte needs.
Special Populations & Unique Challenges
Do you have training or nutrition tips for runners with dietary restrictions like vegetarianism or lactose intolerance?
For vegetarian runners, focus on incorporating protein foods with each of your meals. Foods such as legumes, tofu, tempeh, seitan, edamame, whole grains, hemp seeds, nutritional yeast and spirulina can help meet your protein needs.
Iron is a crucial nutrient for runners, typically found in higher amounts in animal proteins. Choose iron-rich foods like spinach, lentils, chickpeas and fortified cereals and pair with vitamin C sources (like citrus fruits) to enhance absorption. Consider getting your iron and ferritin levels checked. Low iron can lead to increased fatigue, tiredness and hair loss. A blood test can help determine if you need an iron supplement—please avoid starting one without prior testing and speaking with your primary care physician.
For lactose intolerance, opt for lactose-free dairy products like milk, as it offers the same nutrients as regular dairy milk. Dairy milk is an excellent source of calcium, vitamin D, fluids and electrolytes, which are especially important during training.
If you want to consume dairy, lactase enzyme supplements can help you digest lactose.
How should I train for a marathon as a postmenopausal woman, considering energy levels and weight gain?
As a postmenopausal woman training for a marathon, prioritize balanced meals rich in whole foods. Focus on eating enough protein at each of your meals—individual protein needs vary, but many women aren’t meeting their protein needs of 25-40 g of protein per meal. Dairy milk provides 8 g of protein in a standard 8 oz glass, plus calcium and vitamin D. Simple swaps like using milk instead of water in smoothies, overnight oats and oatmeal can help meet protein needs.
Aim for at least 25 g of fiber per day from a variety of foods including fruits, vegetables, whole grains, legumes, nuts and seeds. High-fiber foods promote satiety, helping to control appetite and manage weight, which can be more challenging after menopause.
Incorporate healthy fats from nuts, seeds, avocados and olive oil, which can support hormone balance, heart health and brain function.
Drink plenty of water throughout the day and drink electrolyte-rich drinks during long runs to meet hydration needs. Fueling with simple carbohydrates during a long run continues to be important to meet energy needs and prevent muscle breakdown.
Adjust your intake based on your training intensity and listen to your body’s needs.
What are the best training strategies for runners with balance issues or medical conditions like MS?
Having personalized training and nutrition strategies is incredibly beneficial for runners with balance issues or medical conditions like multiple sclerosis (MS).
From a fueling standpoint, carbohydrates are essential for runners with balance issues and MS to prevent fatigue during exercise. Focus on carb timing by eating easily digestible carbs (e.g., bananas, oatmeal or toast with honey) 30-60 minutes before running. During long runs, carb-rich energy gels, sports drinks or easily chewable snacks will help to maintain energy levels.
Eating anti-inflammatory foods can help manage symptoms of MS to help reduce chronic inflammation. Incorporate foods such as omega-3 fatty acids found in salmon, flaxseed and walnuts; colorful fruits and vegetables like spinach, kale, berries and sweet potatoes; and healthy fats like olive oil, avocados and nuts.
Hydration is essential for balance and nerve function. In hot or extended training sessions, use electrolyte drinks (like sports drinks) to prevent dehydration and maintain sodium, potassium and magnesium levels.
Protein supports muscle recovery and repairs. Aim for 20-40 g of protein post-run, paired with carbohydrates. Chocolate milk or a smoothie made with fruit, Greek yogurt and dairy milk are great options. Plus, Vitamin D and calcium support bone health, which is especially important if balance issues increase the risk of falls.
How do I stay on track with marathon training while working a physically demanding job or shift work?
Consider these strategies for staying on track with marathon training while managing a physically demanding job or shift work:
- Plan Your Schedule: Create a weekly training schedule that fits around your work hours. Prioritize key workouts and adjust based on your shifts.
- Time Management: Use tools like calendars or apps to block off training times, ensuring you treat them as non-negotiable appointments.
- Nutrition and Hydration: Fuel your body with balanced meals and stay hydrated, especially if your job involves physical labor. This supports recovery and energy levels for both work and training. Find those breaks in the day where you can sneak in a nutrient-dense snack like protein bites. Or pre-make a smoothie with fruit, yogurt and dairy milk to sip on throughout the morning. The key is planning ahead and having those easy grab-and-go snacks on hand to support your energy levels and brain power. If you struggle with breakfast, pre-make overnight oats or chia pudding with milk and topped with berries to take with you and pair with a couple hard-boiled eggs.
- Rest and Recovery: Prioritize sleep and recovery time. Listen to your body and adjust your training if you’re feeling overly fatigued.
- Connect with Others: Consider joining a running group or finding a training buddy. Having support can help keep you motivated, even with a busy schedule.
- Seek Support: Whether it’s asking your partner to prepare more meals, arranging grocery delivery or using a meal prep service, marathon training is a collaborative effort. Remember, friends and family are there to help you succeed.
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