Expert Answers (Questions & Answers)

How Gym Training Impacts on Running Speed
Question:

Could gym trainings have a negative effect on the increase in running speed?

Winter Gear and Cold Weather Running Tips
Question:

Good afternoon, Oleg.

Please, recommend me winter running gear (materials, how many layers etc.).

I'd like also to get some recommendations on cold weather running.

Thank you in advance!

Books About Running
Question:

What books can you recommend to read for deeper understanding and getting knowledge about running?

What to Eat and How to Fall Asleep Easily after Late Workout?
Question:

Good day.

I work from morning till night. And I can begin my evening workout at 21:00 only and respectively I can finish it at 23:00-23:30.

  1. What to eat after such late workouts?
  2. I often can't fall asleep after late workout. Is it possible to take any medications for good sleep (sleep hormone)?
Why Sometimes Is It Hard For Me To Train?
Question:

Why is it hard for me to do trainings sometimes?

It would seem I do all the same but my legs are heavy and don't want to run.

Do I Need to Accelerate My Pulse up to 175 bpm?
Question:

Good afternoon,

I'm 32. I train about 3 years. My pulse wasn't more than 175 bpm for all this time even during hard interval training.

Is it normal or should I try to "accelerate" my pulse up to maximum values corresponding to my age?

Can I Run While Taking Antibiotics?
Question:

Good afternoon.

Is it permissible to run while taking antibiotics?

Recovery of Muscles and Leg Bones after Load
Question:

Oleg Sergeevich, good afternoon.

I do kickboxing training three times a week but on other days I run 5 km (seldom 10 km).

My legs below the knee hurt badly, the bone aches and I feel muscle tingling. I don't want to give up training, what do you recommend to do for recovery?    

Thank you!

How to Make a Schedule of Interval Runs to Increase the Anaerobic Threshold?
Question:

Oleg Sergeevich, good afternoon.

Please, explain me how to make a schedule of interval runs in order to increase the anaerobic threshold if I'm an amateur runner.

Thank you.

How to Increase Stamina and Is Abdominal Breating Important?
Question:

Good afternoon.

I run 10 km 4 times a week just to be in a good shape and health. My pace is about 6:30 and I want to increase my stamina to run longer without fatigue and short of breath.

What exercises should I do? Do I need do short sprints?

The second question: is abdominal breathing so important? When I practice it I feel dizzy.

There are no parks near my house so I have to run on asphalt or across the field. Besides shock absorbing running shoes what else do I need to protect my knees? Should I use a special running technique in this case?

Thank you.

How To Increase Not Running Pace But the Distance ?
Question:

I like to run a lot but slowly (6:30 - 7:30). I don't want to run faster but I want to run farther. I've completed a marathon and I'm going to run an ultra-marathon.

Is it enough to do long runs and strength trainings or not?

Running and Arthrosis (I stage)
Question:

Can I continue to run about 3-7 km with diagnosed arthrosis of I grade?

Restrictions by the doctor were only during the course of treatment.

Knees Rub Together When I run. Is That OK?
Question:

Good afternoon.

When I run, my leg moves along an arc-shape trajectory and my knees sometimes rub together.

Is that OK? How could I change it?

Running Heart-Rate Monitor (if Garmin is expensive)
Question:

Good day.

Please, give me an advice about which heart-rate monitor to select. I'm trying to keep a steady pace at 140-150 bpm.

Garmin devices are too expensive for me, but cheaper devices give false readings. I bought three devices and everything is meaningless.

Increase in Heart Rate (up to 170-180 bpm) During Interval Trainings. Is It OK at Age 55?
Question:

Oleg Sergeevich, good afternoon.

Thank you for your previous replies. I'd like to ask you the next question about a heart rate.

As you taught me, I'm trying to train so that my heart rate doesn't exceed 145 bpm during cross running and it lasts 1,5 hour.

But my heart rate reaches 170-180 bpm during interval running and 140-150 bpm in a resting state. I do interval running 1-2 times a week and training lasts 45 minutes. Is it OK for my age? I'm 55.

Isotonic Drinks or BCAA after Training?
Question:

Good afternoon.

What's better to drink after training, isotonic drinks or BCAA?

Legs and Hips Strengthening Exercises for Runners
Question:

I run 4-5 km 2-3 times a week. What exercises should I do to strengthen hips and legs?

Thank you.

The Pace at Which I Should Run a Half Marathon 2 Weeks Before the Marathon Race
Question:

Good day.

What's a good running pace for a half marathon 2 weeks before the marathon race: marathon pace or usual training one?

Is It Possible to Run Faster Than 4:00 min/km At Age 30?
Question:

Good day.

Is it possible to reach a pace faster than 4:00 minutes per km in 1-2 years of training.

How to Run Faster?
Question:

Good afternoon.

How to improve my running speed?