Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and now on Twitter,  @CoachMKFleming, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!

This week, Coach MK answers questions about heavy legs, IT bands, and heart rate running for teens.

#WeeklyWins - 15:15

Runner Interrupted

• Happy Birthday Coach Amy!!!

Build

• JJ Jensen has been hitting her strength goals all month in July

ReBuild

• Kristen Frazier has a better idea as to why her running has been feeling off and some good ideas as to how to improve.
• Annie Jenkins got to try out her new heart rate monitor on my walk today. She’s been able to go a little longer without feeling sore the past couple days and today She went further than She has been able to in a while, so is celebrating that! 

Maintain

• Nikkia Raedawn got to go back to the gym for the first time since February.

Questions - 22:17

Build - 

ReBuild - 22:42

• I am (happily!) here on a recommendation from my intuitive eating nutritionist since we both decided I was ready to begin movement again. I am not a total beginner with running, but I do worry that a lot of what I "know" comes from a diet/punishment mindset. That said, here is my question: How long after eating should I aim to run? Is it best to run after a balanced snack or would I be better fueled after a meal? In the past I ran first thing in the morning or after a long fast, but for reasons that were strictly weight loss based. Schedule-wise that might be what works best for me, but I want to make sure I am nourishing my body in a way that lets me get the most enjoyment out of my exercise. Thank you! - Annie
• Hi, I know our plan is supposed to be a guided DIY and it’s ok if I don’t do all the workouts but I’m feeling like I’m failing.  I’m not training for anything in particular and my running has been super hit or miss.  Can you give us some guidance on the minimum necessary to “train for life” (ie not be a total slug)
• My runs have felt pretty good despite the heat and humidity but towards the end of my runs this week my legs are feeling very heavy. Is it the heat? Should I just slow down more?

Maintain - 46:09

• Hi there! Last week I mentioned I paused my run b/c my knee was sore. The day after the knee started to click a lot. Since I earned my M.D. by googling oh, damn torn meniscus I diagnosed myself with. Taking your advice, I lined up an Ortho and PT. Fortunately, it turned out to just be some IT band tightness and irritation. Anyways, I'll leave this question as more of a thank you. Thank you for really being a coach and seeing beyond my topical question last week, and recommending I establish a medical support system...real questions coming up :-)
• Ok, so IT Band tightness. Mine flared up last week after a 20miles/4 hour run. Both the PT and the Ortho said that given my age (44m) it was not surprising. The PT put me on the treadmill and made some minor adjustments to my form and said generally I looked good. To alleviate the immediate tightness, he asked if I wanted to try dry needling, and I took him up on the offer. It worked really well on me; the whole leg really really relaxed after that. Wondering if you had any thoughts on that procedure; dry needling. The long term treatment plan for me was hip exercises, foam rolling, and some form correction. However, for a quick release, this was pretty good. Thoughts?
• Ok, last question if you have time to sneak this one in; easy one I promise. What is up with swamp ass of the toes? Given the humid climate here (Durham) my shoes are SOAKING wet within an hour. It's like walking around in two bowls of chowder an hour in. I have not tried wicking socks and I'm not sure they would even help. After the run, I'm putting on anti-fungal ointment as I see some brown and wearing flip flops. I've had friends lose toenails. Damn it these piggies are keeping their house. Thoughts?
• My 14-year-old son is showing an interest in running thanks to PE in virtual schooling.  He's finally understanding pacing rather than sprint, stop, and repeat.  Is heart rate training something that could help him? Is there a different HR cap he would use given his age?
• Will the monthly strengths demos by Coach MK come back? I miss them a lot. While the daily FB routines are nice, they are not a substitute at all. Plus given how FB works, they are not always in my feed.

Comments - 1:11:13

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Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!