tips and problems

Question
hi sir,
i am 16 years old guy of weight 67kgs and height 5feet 9 inches.i want to be a professional marathon runner and i started running from a week . but i don't have any professional trainer which give me useful tips about running.so i have some questions about running they are:-

what type of food that i can eat before running and after running?

how can i increase stamina in running?

how can i judge my progress in running?


and the most important thing is that my right have an injury and when i move my knee it is achey.so what can i do for it and to prevent injuries.

I hope you will understand my problems and give me some good tips.

Answer
Hi Narinder
Number 1..,the only foods you need to focus on is just good well balanced meals of carbohydrates quality source of protein and vegetables,olive oil,grains,fruits,etc.There is no magic diet,just high quality food for breakfast lunch and dinner.
Number 2..To increase stamina, endurance,and strength you have to log many miles over time.At 16yrs. your best running will come between 10 and 15 yrs from today with a long term consistent program.
Number3..You can build into your program some time trials from time to time over various distances to guide you.
Number 4..Your injury is probably related to a tracking and alignment situation and i would recommend you supplement your training with some stationary bike workouts for 45 minutes 2 to 3 times a week to maintain your tracking and alignment.
5..The last thing is i would recommend you find a very experienced distance coach to work with you and plan out a long range plan.It is going to take time and a great deal of patience with consistency in workouts,vision and commitment.I hope this has been of some help to you Narinder and i admire your and commend you on your vision of becoming a professional runner.

All the best

John