Interview Questions for Distance Running Techniques

Periodization in distance running is like planning a grand expedition. You wouldn’t just sprint to the summit; you’d strategically break down the journey into manageable phases. It’s a systematic approach to training that divides the year into distinct periods, each with specific goals and training intensities. These periods typically include a preparatory phase (building a base), a competitive phase (peak performance), and a transition phase (recovery and rest).

• Preparatory Phase: Focuses on building a solid aerobic base, improving strength and endurance through long, easy runs, and incorporating cross-training. Think of it as laying the foundation for a strong house.
• Competitive Phase: This is where you ramp up the intensity, incorporating speed work, tempo runs, and race-specific workouts to peak for key competitions. It’s like the final preparations before summiting the mountain.
• Transition Phase: A period of reduced training volume and intensity, allowing for physical and mental recovery before starting a new training cycle. It’s the crucial rest you need before the next expedition.

By varying training loads, you avoid overtraining, enhance adaptation, and optimize performance. Imagine a runner training consistently at a high intensity without rest – they’d likely get injured or experience burnout. Periodization helps prevent this, ensuring consistent improvement over time.

Aerobic and anaerobic training are two sides of the same coin in distance running, but they target different energy systems. Think of it like this: aerobic training is your long, slow jog on a flat road, while anaerobic is that short, intense burst up a steep hill.

• Aerobic Training: This involves activities performed at a moderate intensity for extended durations, primarily using oxygen to produce energy. Examples include long, easy runs, tempo runs (sustained effort at a comfortably hard pace), and easy cross-training sessions. It improves your body’s ability to use oxygen efficiently, enhancing endurance and cardiovascular fitness. This is the foundation of distance running.
• Anaerobic Training: This involves high-intensity activities that exceed the body’s ability to supply enough oxygen to meet energy demands. Examples include interval training (alternating high-intensity bursts with recovery periods), hill sprints, and fartleks (speed play). This improves speed, power, and lactate threshold – the point at which lactic acid build-up significantly impairs performance. It adds strength and speed to your foundation.

Both are crucial for optimal performance. While aerobic training forms the base for endurance, anaerobic training helps build speed and power, crucial for race-day performance, especially in the later stages of a long race.

A proper running warm-up is essential for injury prevention and optimal performance. It’s like preparing your car engine before a long drive. You wouldn’t just start the car and floor it, would you?

• General Warm-up (5-10 minutes): Begin with light cardio, such as jogging, jumping jacks, or cycling. This gradually increases heart rate and blood flow.
• Dynamic Stretching (5-10 minutes): Perform dynamic stretches, like arm circles, leg swings, and torso twists. These stretches involve movement, improving flexibility and range of motion without holding positions for extended periods. Static stretching (holding a stretch) should be reserved for after the run.
• Specific Warm-up (5 minutes): Include drills that mimic running movements like high knees, butt kicks, and short strides. This gets your running muscles active and prepared.

A well-structured warm-up prepares your body physically and mentally for the upcoming run, reducing your risk of injury and improving performance.

Assessing a runner’s form involves a combination of visual observation and video analysis. I look for several key aspects.

• Posture: Is the runner’s posture upright and relaxed? Excessive leaning forward or backward can indicate inefficiencies and increase injury risk.
• Foot Strike: Where does the foot land? A midfoot strike generally reduces impact forces compared to a heel strike. However, individual preferences and biomechanics play a significant role.
• Cadence (Steps per Minute): A higher cadence (around 170-180 steps per minute) is often associated with better running efficiency and reduced impact.
• Arm Swing: Are the arms swinging naturally and relaxed, close to the body? Overextended or tense arm movements can waste energy.
• Leg Drive: Is the runner generating power effectively from their legs and core, or are they relying excessively on their hip flexors? Efficient runners use a full range of motion.

Video analysis allows for detailed review and identification of subtle flaws. Once issues are identified, I’d work with the runner on targeted drills and exercises to improve their technique and prevent injuries.

Common running injuries often stem from overuse, improper form, or inadequate training. Prevention is key!

• Runner’s Knee (Patellofemoral Pain Syndrome): Characterized by pain around the kneecap, often caused by muscle imbalances, poor form, or overpronation. Strengthening quadriceps and hip muscles, improving form, and using appropriate footwear can help.
• IT Band Syndrome: Pain on the outside of the knee caused by tightness in the iliotibial band. Stretching, strengthening hip abductors, and using proper footwear can mitigate this.
• Plantar Fasciitis: Pain in the heel and arch of the foot due to inflammation of the plantar fascia. Stretching the plantar fascia, wearing supportive footwear, and using orthotics can help.
• Stress Fractures: Tiny cracks in the bone, typically caused by overuse or inadequate rest. Gradual increases in training volume, proper nutrition, and adequate rest are crucial for prevention.

Prevention strategies include proper warm-up and cool-down, gradual increase in training volume, appropriate footwear, strength training, and listening to your body. Rest is just as important as training.

Proper hydration and nutrition are pillars of successful distance running. They fuel your body, regulate temperature, and prevent fatigue.

• Hydration: Dehydration significantly impairs performance and increases the risk of heatstroke. Runners should drink fluids regularly throughout the day, especially before, during, and after runs. The amount depends on individual needs, intensity, and duration of the run.
• Nutrition: A balanced diet rich in carbohydrates, proteins, and healthy fats is crucial. Carbohydrates provide energy, proteins aid muscle repair, and fats support hormone production. Runners may benefit from consuming extra carbohydrates before and during long runs to maintain energy levels.

Ignoring hydration and nutrition can lead to decreased performance, fatigue, and even serious health complications. A well-planned diet and hydration strategy is essential for both training and recovery.

Designing a marathon training plan is a personalized process that considers the runner’s experience, current fitness level, and race goals. It’s a long-term project, not a sprint!

• Initial Assessment: Begin with a thorough assessment of the runner’s running history, current fitness level, and any injuries. This informs the intensity and volume of training.
• Base Building: The plan should start with a base-building phase to improve aerobic capacity and endurance. This often involves several months of gradually increasing running volume.
• Progressive Overload: Training intensity and volume should gradually increase throughout the plan to avoid overtraining and promote adaptation. This might involve adding hill workouts, speed work, or longer runs over time.
• Race-Specific Training: The plan should incorporate race-specific workouts that mimic the demands of a marathon, such as tempo runs, long runs at marathon pace, and race simulation runs.
• Tapering: A tapering period before the race involves a reduction in training volume to allow the body to recover and prepare for peak performance. This is crucial to avoid burnout and maximize race-day energy.
• Rest and Recovery: The plan must include adequate rest and recovery days to allow for muscle repair and adaptation.

It’s crucial to monitor the runner’s progress, making adjustments as needed. A successful plan is adaptable and considers individual responses to training. Remember, consistency is key to marathon success.

Distance running training incorporates various workout types to target different physiological systems and improve performance. Think of it like a toolbox – each tool serves a specific purpose.

• Interval Training: This involves alternating high-intensity bursts of running with periods of rest or low-intensity jogging. For example, 8 x 400m repeats with 400m jog recovery. This improves speed, lactate threshold, and overall running economy.
• Tempo Runs: These are sustained efforts at a comfortably hard pace, typically lasting 20-40 minutes. It’s like a ‘comfortably uncomfortable’ pace – you should be able to hold a conversation, but it’s a challenging effort. Tempo runs enhance your aerobic capacity and improve your ability to maintain a fast pace for extended durations.
• Easy Runs: These are performed at a conversational pace and focus on building aerobic base. They’re crucial for recovery and injury prevention. Think of these as the foundation upon which your harder workouts are built.
• Long Runs: These are sustained runs at an easy pace, often lasting 60-90 minutes or more. They improve endurance, cardiovascular fitness, and mental toughness. They simulate the demands of race day, building your ability to handle fatigue.
• Hill Repeats: Running uphill at a challenging pace builds leg strength and power, improving your running form and speed. The downhill portions offer active recovery, reducing overall fatigue.

Each of these workout types contributes to a well-rounded training plan, building endurance, speed, and strength. The balance and frequency depend on the runner’s goals and experience level.

Running efficiency is about minimizing energy expenditure while maximizing speed. Several biomechanical factors significantly impact this:

• Cadence (Step Rate): A higher cadence (steps per minute, typically around 170-180) reduces the impact on joints and increases efficiency. Think of it like a smoother, more efficient engine.
• Stride Length: While not solely determined by the runner, optimal stride length is naturally achieved with a higher cadence. Overstriding (excessively long strides) leads to braking forces and inefficiency.
Foot Strike Pattern: A midfoot strike generally minimizes impact compared to heel striking. However, the best foot strike is the one that feels natural and comfortable for the individual runner.
• Posture and Alignment: Maintaining an upright posture with a relaxed upper body reduces unnecessary energy expenditure. Proper alignment also minimizes strain on joints and muscles.
• Arm Swing: A relaxed and efficient arm swing aids in momentum and balance, contributing to overall running economy. Avoid excessive arm movement or tension.

Analyzing these factors through video analysis or gait analysis can help identify areas for improvement. Coaches often use these techniques to guide runners towards more efficient movement patterns.

Strength training is crucial for injury prevention and performance enhancement in distance running. It shouldn’t mimic running movements but instead focus on building supporting muscle groups.

• Focus on Legs and Core: Exercises like squats, lunges, deadlifts, planks, and bridges strengthen the muscles essential for running. This improved strength translates to better power output and stability.
• Include Eccentric Training: Emphasize the lowering or lengthening phase of exercises (e.g., slow, controlled descents in squats). This improves muscle strength and resilience, decreasing the risk of injuries.
• Frequency and Intensity: 2-3 sessions per week are usually sufficient, focusing on quality over quantity. Choose weights or resistance that challenge you without compromising running form or recovery.
• Plyometrics (Optional): Exercises like box jumps or jump squats can improve power and explosiveness, but should be incorporated cautiously, especially for beginners, to avoid injury.

Strength training should be integrated into a runner’s schedule, allowing adequate recovery time between strength and running sessions. A well-structured plan balances strength building with running training, fostering both strength and endurance.

Rest and recovery are not optional; they’re fundamental to successful distance running training. Without adequate recovery, the body can’t adapt and improve, leading to overtraining and injury.

• Active Recovery: Easy walks or light cycling on rest days promote blood flow, aiding muscle repair and recovery.
• Sleep: 7-9 hours of quality sleep is crucial for muscle repair, hormone regulation, and overall recovery.
• Nutrition: Adequate hydration and a balanced diet rich in protein and carbohydrates are vital for fueling workouts and supporting recovery.
• Listen to Your Body: Pay attention to signs of fatigue, pain, or illness. Don’t hesitate to take extra rest days when needed.
• Planned Rest: Incorporate regular rest weeks or periods of reduced training volume into your training schedule. This allows the body to fully recover and adapt to the training stimulus.

Think of it like this: Your body builds strength and endurance during training, but it repairs and adapts during rest. Insufficient rest undermines the benefits of training, increasing the risk of injury and hindering progress.

Motivating runners requires understanding their individual needs and goals. It’s a personalized approach, not a one-size-fits-all strategy.

• Set SMART Goals: Help runners establish Specific, Measurable, Achievable, Relevant, and Time-bound goals. This provides clarity and direction.
• Celebrate Small Wins: Acknowledge and celebrate progress, no matter how small. This reinforces positive reinforcement and maintains motivation.
• Find a Running Buddy: The support and camaraderie of a running partner can enhance motivation and accountability.
• Focus on the Process, Not Just the Outcome: Encourage runners to appreciate the journey and the positive impact of running on their physical and mental well-being.
• Adapt and Adjust: Be flexible and adjust training plans to accommodate life events, injuries, or plateaus in progress. This shows support and understanding.

Ultimately, motivation comes from within, but a supportive coach or training environment can significantly amplify that intrinsic motivation. Building a strong runner-coach relationship is essential.

Technology plays an increasingly significant role in distance running training, providing valuable data for monitoring progress and optimizing performance.

• Heart Rate Monitors: These provide real-time feedback on training intensity, allowing runners to train within specific heart rate zones. This ensures effective training without overexertion.
• GPS Watches and Apps: These devices track distance, pace, and elevation, providing detailed data for analysis and progress tracking. They also offer features like route mapping and interval timers.
• Running Power Meters: These advanced devices measure the power output during running, offering a more objective measure of training intensity compared to heart rate alone. This can be particularly useful for interval training and hill workouts.
• Wearable Sensors: Some devices monitor sleep, recovery, and other physiological data, giving a holistic picture of the runner’s fitness and readiness to train.

Data from these technologies should be used to inform training decisions, not to become an obsession. The goal is to use technology to enhance training, not to let it dictate it. Interpretation of data should be done carefully and in consultation with a coach if necessary.

Overtraining is a serious issue in distance running, leading to decreased performance, increased injury risk, and burnout. Recognizing the signs is crucial for timely intervention.

• Persistent Fatigue: Feeling unusually tired even after adequate rest is a major red flag.
• Decreased Performance: Noticeably slower paces, reduced endurance, and a general lack of improvement despite consistent training.
• Increased Resting Heart Rate: A consistently higher resting heart rate indicates that the body is not recovering adequately.
• Frequent Illness: Overtraining weakens the immune system, leading to increased susceptibility to infections.
• Loss of Motivation and Enthusiasm: A lack of joy in running is a sign that something needs to change.
• Muscle Soreness and Pain: While some muscle soreness is normal, persistent and unusual pain may indicate overtraining or injury.
• Sleep Disturbances: Difficulty falling asleep, waking up frequently, or not feeling refreshed after sleep are indicators of overtraining.

If multiple of these signs are present, it’s critical to reduce training volume and intensity, prioritize rest and recovery, and consult a medical professional or coach to address the issue. Prevention is key; paying attention to the body’s signals and incorporating adequate rest and recovery into the training plan are essential to avoid overtraining.

Adapting training plans for different runner levels hinges on understanding their physiological capabilities and goals. Beginners prioritize building a solid aerobic base and injury prevention. Intermediate runners focus on improving speed and endurance, incorporating more challenging workouts. Advanced runners refine their training with high-intensity intervals and strategic periodization for peak performance.

• Beginners: Focus on consistent, low-to-moderate intensity runs, gradually increasing mileage and duration. Include cross-training for injury prevention. Example: 3 runs a week, starting with 20-30 minutes per run, gradually increasing by 5-10 minutes per week.
• Intermediate: Introduce interval training, tempo runs, and hill workouts to improve speed and endurance. Incorporate strength training and flexibility exercises. Example: 4-5 runs a week, including 1-2 interval sessions, 1 tempo run, and longer endurance runs.
• Advanced: Utilize advanced training methods such as high-intensity interval training (HIIT), fartleks (speed play), and altitude training. Implement periodization, cycling intensity and volume throughout the year to avoid overtraining. Example: 6-7 runs a week, with a detailed plan incorporating race-specific workouts, recovery weeks, and tapering before competitions.

Personalized plans also consider individual factors like age, experience, injury history, and racing goals. A proper assessment is crucial before designing any training program.

Flexibility and mobility are crucial for efficient and injury-free distance running. Flexibility refers to the range of motion in a joint, while mobility is the ability to move that joint through its full range of motion effectively. Poor flexibility and mobility lead to muscle imbalances, reduced stride length, and increased risk of injury.

• Improved Running Form: Good flexibility allows for a more efficient stride, reducing stress on joints and muscles. Think of it like a well-oiled machine; smoother movement equals less wear and tear.
• Injury Prevention: Tight muscles, particularly in the hips, hamstrings, and calves, can restrict movement and increase the risk of strains, pulls, and other injuries. Regular stretching and mobility work help mitigate this risk.
• Enhanced Performance: Improved mobility allows for a greater range of motion, which can translate to a longer stride length and increased running efficiency. This can lead to faster speeds and better endurance.

Incorporating regular stretching, foam rolling, and dynamic mobility exercises into a runner’s routine is essential for maximizing performance and minimizing injury risk. A personalized plan that addresses specific muscle imbalances is most beneficial.

The lactate threshold (LT) is the highest intensity of exercise a runner can sustain before lactate production exceeds lactate clearance. It’s a key indicator of endurance capacity. Assessing it accurately requires a graded exercise test.

• Graded Exercise Test (GXT): This involves running on a treadmill or track at progressively increasing speeds or inclines. Blood lactate levels are measured at intervals. The LT is determined as the point where lactate levels begin to rise exponentially.
• Submaximal Tests: These tests estimate the LT based on heart rate and running speed. They are less precise but simpler to administer. Examples include the talk test, where the runner should be able to hold a conversation without difficulty at their LT pace.
• Lactate Threshold Testing with Blood Analysis: This is the most accurate method. Blood samples are taken at regular intervals during a graded exercise test and lactate levels are analyzed to identify the exact point where the exponential increase occurs.

The LT is a crucial metric for designing individualized training plans. Training at or slightly above the LT is essential for improving endurance performance.

Proper running shoes and equipment are vital for injury prevention and optimal performance. The wrong shoes can lead to blisters, plantar fasciitis, runner’s knee, and other injuries.

• Shoe Selection: Consider foot type (pronation), running surface, and individual needs. A professional fitting at a specialty running store is highly recommended. Avoid running in worn-out shoes.
• Apparel: Moisture-wicking clothing helps regulate body temperature and prevents chafing. Appropriate layers depending on weather conditions are crucial for comfort and performance.
• Other Equipment: Consider accessories like running socks (avoid cotton!), hydration packs or belts, and a heart rate monitor for tracking training intensity.

Investing in quality equipment is a cost-effective way to prevent costly injuries and improve running enjoyment. Remember that appropriate equipment is not a one-size-fits-all solution and should be selected carefully based on individual needs.

Common running-related foot problems often stem from improper footwear, biomechanical issues, or overuse. Addressing these requires a multi-pronged approach.

• Plantar Fasciitis: Characterized by heel pain. Treatment includes rest, ice, stretching (especially calf stretches), orthotics, and night splints.
• Blisters: Caused by friction. Prevention includes wearing proper socks, ensuring shoes fit correctly, and using lubrication. Treatment involves cleaning and covering the blister.
• Metatarsalgia: Pain in the ball of the foot. Treatment includes rest, ice, orthotics, and possibly physical therapy.
• Ingrown Toenails: Often caused by ill-fitting shoes. Treatment may involve trimming the nail correctly or medical intervention.

Early intervention is crucial. If problems persist, consulting a podiatrist or physical therapist is recommended for proper diagnosis and treatment. Many issues can be prevented with proper footwear, attention to running form, and gradual increases in mileage.

Altitude significantly impacts distance running performance due to reduced oxygen availability (hypoxia). This leads to various physiological adjustments.

• Increased Breathing Rate and Heart Rate: The body works harder to compensate for reduced oxygen.
• Reduced Maximal Oxygen Uptake (VO2 Max): The body’s ability to utilize oxygen is diminished.
• Increased Fatigue: Reduced oxygen delivery leads to faster fatigue.
• Fluid Loss: Increased breathing rate and dehydration at altitude increase fluid loss.

Adaptation to altitude takes time. Altitude training can improve endurance performance at sea level, but it’s a complex process. Gradual acclimatization is key. Runners should be aware of altitude sickness symptoms and take necessary precautions.

Experience with various running surfaces reveals their distinct impact on running technique and injury risk.

• Track: A very consistent, even surface ideal for speed work and interval training. However, repetitive impact can stress joints over time.
• Road: More variable in terms of surface hardness and consistency. Concrete can be very hard, increasing impact stress. The variable surface can also lead to ankle injuries if you are not used to running on rougher terrain.
• Trail: Offers varied terrain, including inclines, declines, and uneven surfaces. This engages more muscles and improves balance, but also increases risk of ankle sprains, falls, and other injuries. Proper trail-running shoes with good grip are essential.

It’s important to adapt training techniques to suit each surface. Runners should be prepared for changing terrain, build strength, and improve balance accordingly. Listening to your body and making modifications as needed is crucial, no matter what terrain you run on.

Runner burnout and injury setbacks are unfortunately common in distance running. My approach is multifaceted and prioritizes the athlete’s overall well-being, not just their performance. I start by identifying the root cause. Is it overtraining, a lack of recovery, inadequate nutrition, a specific injury, or perhaps even mental fatigue?

For burnout, I implement a structured deload or complete rest period, focusing on active recovery like light walking or swimming. I encourage open communication about stress levels outside of running. We might explore mindfulness techniques or adjustments to their daily schedule.

For injuries, I collaborate closely with medical professionals—physicians, physical therapists—to get an accurate diagnosis and develop a rehabilitation plan. This often involves cross-training modalities to maintain fitness while protecting the injured area. The return to running is gradual, following a carefully planned progression. The focus is on listening to the body and avoiding a relapse.

For instance, I once worked with a marathoner experiencing burnout. We implemented a three-week deload focusing on rest and gentle cross-training. We also incorporated weekly mindfulness sessions and adjusted their training schedule to incorporate more flexibility.

Analyzing race data is crucial for optimizing training. I use a variety of metrics, including pace, heart rate, distance, and perceived exertion. I look for patterns and anomalies. For example, consistently high heart rates at a given pace might indicate a need for increased aerobic base training. Conversely, a sudden drop in performance might point to overtraining or an impending injury.

I employ software to visualize the data, making trends more apparent. This often helps identify weaknesses and areas for improvement. Adjustments to the training plan are data-driven, not arbitrary. We might increase mileage gradually, incorporate more hill workouts, or focus on strength and conditioning, depending on the analysis. Regular check-ins with the runner are essential, allowing for adjustments based on their subjective feedback and any unforeseen circumstances.

For example, if an athlete consistently struggles in the latter half of a race, this points to insufficient lactate threshold training, and we would adjust the plan to incorporate more workouts focusing on that specific energy system.

Ethical considerations are paramount in coaching. The athlete’s safety and well-being always come first. This includes honesty and transparency about training methodologies, realistic expectations, and potential risks. I would never pressure an athlete to train beyond their limits or ignore signs of injury. Confidentiality is crucial; information shared between coach and athlete must remain private unless there are legal or safety concerns.

Maintaining professional boundaries is also essential. I ensure that my relationship with the athlete remains purely professional. I avoid conflicts of interest, and I always act in the best interest of my athletes. Respecting diversity and inclusivity is key – I tailor my coaching style to each individual’s needs and background. I uphold the standards of my professional organizations and relevant regulatory bodies.

Disagreements can arise, and open communication is key. I start by actively listening to the runner’s concerns, making sure I understand their perspective fully. I then explain the rationale behind the training plan, using data and scientific principles to support my approach. If the disagreement persists, I explore compromises. Maybe we can trial a different approach for a limited period to see if it works better.

It’s crucial to remember that the training plan is a collaborative effort; it shouldn’t feel like a top-down directive. If a compromise can’t be reached, I might consider whether this coaching relationship is the right fit for either of us. Respect and mutual trust are essential for a successful partnership.

For example, a runner might disagree with the amount of hill training prescribed. We could then agree to monitor their progress over two weeks with a reduced volume of hill work and re-evaluate.

Understanding different running paces is fundamental. We have easy paces for recovery, tempo runs to build endurance at a comfortably hard pace, interval training for speed and power, and race pace, which is obviously specific to the target event. Strategies vary based on the pace and the runner’s goals. For example, a marathon might utilize a negative split strategy (faster second half), while a shorter race might require a more even-paced approach.

My experience spans various distances and paces. I’ve coached athletes for 5k races, marathons, ultra-marathons, and everything in between. Each distance requires a different training approach, focusing on different energy systems and pacing strategies. I adapt my approach based on the athlete’s strengths, weaknesses, and goals. For instance, a 5k runner might require far more high-intensity interval training than a marathon runner, who needs more focus on aerobic base building.

Cross-training is essential for injury prevention and overall fitness. I incorporate activities like swimming, cycling, strength training, and yoga into a runner’s program. These activities provide different stimuli to the body, improving overall strength, flexibility, and cardiovascular fitness without the repetitive stress on joints associated with solely running.

The types and frequency of cross-training depend on the runner’s training phase and goals. During high-volume running periods, cross-training helps to maintain fitness while minimizing running volume to prevent overtraining or injury. Strength training, for instance, enhances running efficiency and stability. Yoga improves flexibility, reducing muscle imbalances that can lead to injuries. I typically schedule cross-training on rest days or as an active recovery modality.

Improving running speed and endurance requires a holistic approach. For speed, high-intensity interval training (HIIT) is crucial. This involves short bursts of fast running with recovery periods in between. This improves the body’s ability to use oxygen efficiently and increase lactate threshold. Tempo runs are also effective, building aerobic capacity and lactate threshold.

For endurance, consistent running at a moderate pace builds a strong aerobic base. Long runs, progressively increasing in distance, are key for building stamina and mental toughness. Strength and conditioning, especially core work, improve running efficiency and prevent injuries. Proper nutrition, sufficient sleep, and effective recovery are also essential components. It’s important to combine these elements and adjust the balance based on individual needs and goals. A runner training for a marathon will need a very different ratio of HIIT to long runs than a runner preparing for a 5k.