Expert Answers (Questions & Answers)
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.
- What to eat after such late workouts?
- I often can't fall asleep after late workout. Is it possible to take any medications for good sleep (sleep hormone)?
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?
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.
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?
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?
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.
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 reach a pace faster than 4:00 minutes per km in 1-2 years of training.
I'd like to get some information about running a half marathon.
I've never run a half marathon before so I have some questions: how to train for the distance, what to wear and how is the race is usually organized?
I’ve recently completed my first half marathon with a final time of 2:08:26.
How long does it take me to train for a marathon? Could I train for marathon without a coach but using online programs and apps?
It is not effective but still, I’d like to understand.
My question is not short but concerns a key factor for running. So, could you tell about a heart rate in detail? Cardiovascular system is in fact the key one when we speak about aerobic exercise.
1. What heart rate should I maintain during running, what things should I pay attention to and which factors affect the determination of “target heart rate”?
2. How can I control my heart rate? Which devices or methods are more reliable for heart rate measuring during training?
3. What is a dangerous heart rate that should not be exceeded?
What period, in your opinion, is required for physiological adaptation to low heart rate training loads (slow running for building an adequate aerobic base) and whether or not faster sessions, strength exercises, bodyweight moves or gym exercises (physical fitness/ running-specific exercises) should be included during this period? Beginners and/or runners after a break/sickness can be used as an example.
How many kilometers, on average, per week should I run when training for a half-marathon and marathon?
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