How does one deal with nagging injugies the last month before the marathon ?
"Hello, I have four weeks to go until race day for the marathon. My training has been going ok but about a month ago my hamstring started acting up. After my long run this past Sunday it has become much worse. At this point what do I do with regards to the rest of my training? Do I stop running and see if I can heal it enough to run the race? Or do I run through it and run the race with the pain? If I do stop my training program do you think running the race in a month will still be ok? I should also mention that I have already had two twenty mile long runs but have a third left this coming weekend that is in my schedule. Thanks, Joe "
Answer : Hi Joe, this is how you can solve this. I do think you'll be ok for the race, especially since you've already got those twenty milers in there !
1. Get treatment on it. Light massage is the best. Do not stretch it at all. Though stretching feels better at the time (and even the next day) it only aggrevates the hamstrings in the long run.
2. Take three days completely off training. Once you start again, do 2 easy runs of 30 minutes only before starting off any kind of interval training again. Do this session at a controlled effort only.
3. Cut down on all the really long runs now before the marathon (max 1:30 to 2 hrs) , but keep the interval training going (but "run controlled" !)
This together should get to ready well in time for the marathon. Also consider some Magnesium supplements and Omega 3 to reduce muscular tension and take some of the small inflammation away there.
I'm often asked what shoes I personally recommend to help stay injury free while running (on the 100 day plan) so I'll add a little bit about it at the end of these Q and A's.
Good shoes are crucial if you want to stay injury free during your marathon journey. In general, the best is to find a shoe that fits your feet according to your foot type.
However, these three shoes will do an excellent job with their mild correction - and will work for most runners :
1. Asics Gel Kayano (click for zappos reviews for other runners views)
The legandary shoe from Asics. You cannot go wrong with this one.
The most sold running shoes ever - and by every model seems to get better and better. About the same weight as the Kayano but the fit is a little bit different.
The 2150 is a great alternative for the faster work you'll be doing in the 100 day plan. It is one of the few shoes that "feels" like a lightweight one but at the same time has more than enough stabilty to prevent injuries with the marathon type length of some of the interval sessions.
A tips for international (non-US) runners : check out roadrunnerssports.com :
Example : Asics Kayano (RoadRunnerssports) they ship worldwide and it can really save you some money on your shoes.
I'm often asked what shoes I personally recommend to help stay injury free while running (on the 100 day plan) so I'll add a little bit about it at the end of these Q and A's. 
