Robin Arzón is a certified running coach, vice president for fitness programming and head instructor at Peloton, and author of “Shut Up and Run.” She joined New York Times editors to answer your questions about all things running. Below is an edited selection of questions she answered from subscribers online at nytimes.com/ask.

Q: How can I protect my toenails? I keep injuring the nail beds, and they turn purple and sometimes I lose the nail partially.

— Tom Ziegler, San Francisco

A: Say goodbye to your toenails. That’s just gonna happen. Of course you want to make sure that you’re wearing well-fitted shoes and clean socks. Foot care is very relevant to runners, but honestly, once you’re getting past a certain distance, nail damage is kind of unavoidable. It’s just thousands and thousands of footsteps and pounding.

I would say, what do you value more? The race medal or a toenail? I would pick the race medal.

Q: I’m trying to start running. I’m 58, never done this before, not in the greatest shape. Any tips on how I can ease into this and make it a habit?

— Meghan, Teaneck, New Jersey

A: I think the buddy system is the best way to get out there. You could find a virtual buddy, or ask your girlfriend, partner or neighbor to join you. Having someone to say, “Yes, Monday at 7 a.m. before work, we’re going to go for a jog around the block,” will keep you accountable and get you out the door.

I would also tell other people who support you about your goal. That will help you to feel more encouraged to do it. Lastly, try to be very, very specific about your goal. Saying you want to get fit or get better at running aren’t very precise goals. Instead make it your goal to get up Monday, Wednesday and Friday at a certain time to run for a certain amount of time. That kind of goal is much more specific, and will actually motivate you to start checking those things off the list.

Q: I have a nagging hamstring pull, and I’d appreciate any suggestions you may have for getting past it, particularly in terms of what I might incorporate into my pre-, during and post-run activities, as well as any targeted strength work.

— Audrey, Portland

A: I would say in terms of strength work, incorporating a dead lift is a must. You will become a stronger runner if you start to incorporate dead-lift exercises, starting without weights, or perhaps very light weight, and then moving into heavier weights. Pre-runs, try these moves:

Leg swings, forward and back

A north-south leg swing, where you’re keeping one leg stationary and moving the opposite leg, will help very much in opening your hamstrings and hip flexors. I tend to do that before races. You want to increase that range of motion before the run, because what you’re noticing is tightness, maybe not even just on the hamstring, but also tightness in your hips and in your glutes. It’s that entire kinetic chain that you need to pay attention to.

Make sure that you are hitting the hip, quad, hamstring, IT band; all of that stuff is connected.

Hamstring sweeps

Take a short stride forward

Keep your heel firmly on the ground

Keep your foot straight while bending the back knee and sticking your booty toward the ground. If you’re sitting in a chair, then bring your torso down as if you’re sweeping the ground.

Do that slowly, probably 20 to 30 seconds, until you start that hamstring feeling a little bit of relief.

Q: What are good ways to keep blood sugar levels steady while running, particularly for people with diabetes?

— Bryce Covert

A: It took a lot, I mean thousands of miles out there on the road, before I truly understood how my body responded to different kinds of exercise as a Type 1 diabetic. I now reduce my basal insulin rate about 30 to 45 minutes before I know I’m going to run, and for the duration of a long run. It’s important that I always carry some fuel with me. Marathon goos and gels are perfect when you’re out on the road, whether you’re a diabetic or not. I also have a glucose monitoring device, so I can look at it while I’m running and know what my blood sugar is.

I’d recommend that you arm yourself with knowledge, listen to your body, and try to observe trends. It’ll take a bit of trial and error to figure out what works for you.