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.

Thank you!

Good afternoon.

1. Is it advisable to combine running with strength trainings?
2. High-intensity circuit trainings with weights and body-weight exercises - are they necessary for long distance runner?
3. What's your opinion on running in cold weather (30 degrees below zero)?

Thanks.

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?

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.

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

Thank you.