Q I am a super busy mum who loves to run. I manage to get out three to four times a week for five to six miles just at a steady pace.  I love the parkrun scene and my goal is to focus on running a faster time and go sub 25mins. I want to know what would be the best return for my time in terms of training. Do I try and do more miles? Do I run faster? Should I run more frequently? I just am not sure of what changes I should make to my running.

Amy Tythe, via email

LIZ SAYS

If you did any one of those changes you have mentioned above you will probably get faster. As you are a busy mum time is of the essence so running more often or for longer may be an issue. To run faster does not actually have to take up more time in your case. Try training a little smarter and making the most of the training you do. Make just one change at a time. I would swap one of your steady six-milers for an interval session. Run at a fast pace (ideally faster than your target race pace) for a set amount of time, (for example two minutes) and then take a rest (for example, two minutes walk or jog recovery). Then repeat this for four to eight times. There are many different variations of intervals you can try. Just make this one quality difference to your week and you’ll really start to notice times coming down.

Q I would call myself an experienced runner although not a fast one. I have been running for over 30 years now and love running marathons. I usually try and do two or three a year. I am finding now I am older that despite being fairly injury free during the hard training phase for a marathon I nearly always get an injury after my ‘rest’ post marathon. I typically take a week off and then resume some easy running again. What am I doing wrong?

Sidney Cracket, via email

LIZ SAYS

Getting an injury after a rest phase is quite common for the regular runner who has clocked up some years pounding the roads. I have noticed this in myself once I hit my mid thirties. Rest, although necessary after the marathon if you want to run your best in the next one, should change focus with your aging body. As we get older the body likes to move on a regular basis - or we seize up! Try having less complete rest and do more active recovery. Also be very progressive when you do start running again. Ten minutes of running is enough to keep your body fluid but not enough to inhibit recovery and hopefully not enough to cause an injury. Ensure this running is slow. Once you feel ready to build back into the running again, add just five minutes onto each run until you are running for an hour. Once you are running for an easy hour, you should be able to get back into your normal training routine again.

Q This one’s a little personal but whenever I do a race (mostly half marathon or marathon) I always need to stop for the loo (the sit down kind) a few miles in. Any advice to avoid these unwanted stops as I’m running a marathon again soon and am in good shape and could do without a pitstop!

Jenny Foster, via email

MARTIN SAYS

The jury’s still out regarding ‘runners’ trots’ I’m afraid. Things affect people differently and why one person suffers might be different to another. There are a number of very plausible causes ranging from lactose intolerance or reactions to other food sources, hydration status and irritable bowel syndrome. Perhaps the most common explanation centres upon gastrointestinal (GI) disruption, more specifically, the GI tract requires a relatively still body and good blood supply to function properly. When you run, your body diverts blood flow away from the stomach and intestines and towards the heart and working muscles. Add to this jiggling, juggling and jostling of the contents of your stomach, high levels of physical exertion (the need to evacuate often gets worse the harder you run), nerves, anxiety and stress and you’re creating a potential cocktail for a diarrhoea disaster! If you always need to use the toilet on a run there are some things you can try and control to minimise the need for immediate, unwanted bowel movements. Importantly, get to know your own body. Establish a pre-run routine that works and helps get you ‘going’ before you go running! Stick to simple, not rich or heavy foods the night before your run/event. Stress, nerves and anxiety can escalate the need to evacuate! Practise keeping calm on race morning and learn some stress busting relaxing techniques.

Q I am starting a training program to be able to run continuously for 30 minutes over a number of weeks. I will be running three times a week. I have a dog that on the days I’d be running I’d like to walk for about half an hour beforehand. Is it ok to walk my dog before a run? Or should I leave some time in between? Or walk after the run?

Nicola, via email

LIZ SAYS

It would be fine to walk the dog before you ran or after you ran. It will only help your fitness and a good walk will warm you up before your run. It is all to do with preference and which way round you would like to do it. Do what feels best for you. Have you thought about running with your dog and saving yourself some time? That would be a great way to exercise your dog and get your run in!