Expert Answers (Questions & Answers)

What do you think about running shoes sold in Decathlon stores? The most expensive shoes are about 4-5 thousand rubles but the question of quality and characteristics of best running shoes in this store remains.

Good afternoon.

1. How to train to run faster? For instance, I run 5 km in 23 minutes but want in 17-18 minutes; I run 3 km in 12.50 but want in 10-11 minutes.
2. How to train for a half marathon and marathon?

Good afternoon.

What should my heart rate be if I'm 40 years old and my pace during long-running is about 4 min/km?

Is it effective to run the same distance (10 km, for instance) every time at the same speed or should I increase the intensity of training? My goal is to lose weight and stay healthy.

Good afternoon.

Please, give me some recommendations how to protect yourself from injury and extend your sport career? Of course, I understand the importance of proper warming up and adequate load.

But may be there are some tips or secrets based on your personal experience.

Thank you in advance.

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.

In May I ran my first half-marathon, the result was 2:01:13. In September it was 1:56:16.

1. What is the perfect running volume provided that my goal is to run a sub-1:48 half-marathon?
2. Is it necessary to include a long run in my training plan and how long should it be?

Thank you.

In September I finished my first marathon in 4 hours and 55 minutes.

Is it possible to run a marathon under 3:30 after a year or is a one-year training plan not enough to achieve the goal?

Good day.

How to reduce the load on joints while running on asphalt?

Thank you!