Anatoly Shcherbanyuk
Instagram: @scherbanyk
Instagram: @scherbanyk
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.
Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”
Good afternoon.
I admire your love of sport (I say without irony)!
It's rather difficult to train having such a heavy work schedule. A lot of problems including everyday problems arise. And of course, in this case, you will always have a lack of time for such important for an amateur runner "recovery tool" as a SLEEP.
Taking the situation you described into account, I don't consider sleep correction by means of medications as a good idea.
It is generally accepted that the evening meal shouldn't be less than 2 hours before bedtime. Try not to eat red meat, fried or fatty food in the evening. Proteins consumed in the form of fish or chicken meat and carbohydrates consumed in the form of vegetable salad or a small amount of complex carbohydrates (rice, pasta, buckwheat) are digested quickly and don't cause heaviness in the stomach which doesn't allow you to fall asleep well.
Remember that you should "fight" for your sleep as it is the most important element of body's recovery for everybody and for people who live a healthy lifestyle especially.
Suppose it is very popular question you hear from a beginner.
I have time to run both in the morning and in the evening (I have flexible hours and I like to sleep). I can't run early in the morning because I feel like my body is still sleeping. If I run at my average pace, heart rate during running will be 165 beats per minute in the morning and 150-155 in the evening. So, I can conclude that my body is warmed up enough in the evening and "sleeps" in the morning. Is it true?
Thanks for your reply.
Good afternoon.
Which type of running is more suitable for weight loss: interval or jogging? How often can I do interval run?
Good afternoon.
I have the following question: how many days are required to recover after a marathon?
How long is it recommended not to train if you're an amatuer?
Good afternoon.
I want to ask two questions.
I train according to the 80/20 rule and have a plan which I follow to do 5 trainings a week.
What to do in these cases: follow the training plan at any cost, replace scheduled training by short recovery run or give my body a rest?
Good day,
I mainly engage in street workout. How to add running to my training program properly and achieve balance between street workout and running trainings?