Galina
Instagram: @galya.trubina
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.
In my opinion, the main driver of improving sports results in endurance running is the development of functional capacity of the body.
Simply put, you should train your heart properly and then your capabilities to overcome this or that distance faster will improve due to the improving hemodynamics and other adaptation mechanisms of your cardiovascular system.
Don't forget about speed and power component of training. Your musculoskeletal system should be well-prepared and your muscles should be strong in order to maintain high speed on the distance.
To develop your functional capacity you should use such training tools as interval trainings, tempo run and cross-country running.
Hill running, various jumps and general physical preparedness workouts are used for development of speed and power abilities.
Good afternoon.
I practice running since September. I ran 10 km in 1:09 yesterday in Sochi. My best result so far ... It was very hard race.
I can not figure out how to train further. Should I increase the running distance or just try to break the 1 hour limit.
My goal is endurance development and 21 km race in the long term.
Thank you for the opportunity to know the answer.
Could gym trainings have a negative effect on the increase in running speed?
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.
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?
I run 4-5 km 2-3 times a week. What exercises should I do to strengthen hips and legs?
Thank you.