Running Training Helpline

Do you have a question about running training?
Ask it and I and other visitors to best-running-tips.com can give you advice!

Click below to see questions from other visitors to this page...

Low Maximum Heart Rate  I'm a 32 year old trail runner in Montana and I do all my runs on trails in the mountains. I'm training for a 50k run and I recently got a heart rate ...

Beginning Runner / Jogger At 46 
Hello, I'm 46 years old. I've been in relatively good shape/health all my life with on and off weight training but no serious aerobics. After gaining ...

Want To Do 5 Miles In 38 Minutes 
I am about to turn 51 and I have been running seriously for about a year and a half. Last year at this time I was able to run 2 miles in an 8 min 30 ...

Powerlung  Does Powerlung really increase the power of your inhalation muscles by over 40% and your exhalation muscle power by over 150% because I'm thinking about ...

How to Quicken my Startup  My name is Jason and I am 18 years old. I play defense in lacrosse for my high school, and next year will be starting college lacrosse. One of my strengths ...

1.5 mile run 
Hi, I have recently decided to join the British Army. I will be required to run 1.5 miles in around 10 min 30sec.
I have read your comments to others ...

Running in Cold Weather And Base Running Phase 
I find that when I try to run in the cold weather that it's difficult to maintain the same pace compared to either running in warmer weather and/or ...

Base Running 
I have been running for about a year now and loving it. I never realized the importance of base running. I started to follow your "runnning for ...

Why Is My Heart Rate Too Low? 
I run about 100-140km per week. I'm a 37y old man. In the previous week I was in a sports medicine centre to test my VO2max and more. My VO2max is ...

Heel Strike or Ball of the Foot? 
Hello again !
So many questions, hope your not too busy.
When I first started running in February, I remember reading that heel striking was good ...

Heart Rate Worries 

I have been running for nine weeks now and am worried about my heart rate. My partner bought me the Garmin 305 so I could monitor it as it still ...

Gas Mask Running to Simulate High Altitude 

I have recently been training for my first triathlon and I have began to use a gas mask when I run and bike. Are there any health risks to doing ...

My Heart Rate Is Too Low 

My maximum heart rate is 187.
I do variable distance intervals, tempo, long runs and recovery runs.
But my heart rate is too low - if I do intervals ...

3200m Running Program 

How can I train to run the 3200m under 11 minutes? I have been running for a year and a half and my 800m is 2:30, my mile is 5:30. Also my 5k is ...

Leg Cramps While Running 

About midway in my run both of my legs start to cramp. It is really painful and I don't know what to do about these leg cramps. What can I do to ...

Last Minute Training for the 3200 

I am an 11 year old boy.
I have been training for the 800m during this spring's track season. Recently I was asked to run in a 3200 metres race....

Breathing While Running 

How do I breathe when I am running?


Answer by Dominique:


Simple. First breathe in, then breathe out... :)
There are no hard and fast ...

Which Heart Rate Monitor Should I Get? 

I was wondering if you could help guide me in finding a heart rate monitor.
There are so many out there!
Do you know anything about the strapless ...

I am slow. What can I do? 

I am now fifty years old and have been back in training for almost a year.
I ran regularly in my early 30's after starting a family. Suffered some ...

Am I Training Too Hard?  I am 57 years old and have been a runner for 30 years. Lately I have experienced built up fatigue. I have also lifted weights for 5 years. I average ...

What are the Best Running Shoes for me?  I want to get me a new pair of running shoes. Browsed most shoe company websites and tried a few at Adidas and Reebok outlets; but I'm still confused....

Is My Current Training Regimen Too Ambitious For My Fitness Level?  Hello - I recently decided that I wanted to start running. Prior to this decision, I had been getting quite a bit of exercise for about 3 months prior ...

When to Introduce a Child to Running  I love to run and would love to introduce my child to it but I'm wondering what age is best and how to introduce it.

Suggestions?


Answer by ...

Weight Training for Runners  I have been getting all kinds of answers about weight training while running. Also because of time I do my short runs and then go the gym and do core ...

Training in 4 Weeks to do a 4K or 10K Run for a Beginner  I have signed up to run for a charity in 4 weeks can do either a 4K or 10K run but I am not very fit and have not been running for some time.

I was ...

What Running Clothing Should I Wear?  What running clothing do I wear in 60 degree morning DC weather?

Answer by Dominique:
Hi there,
Thanks for your question about running clothes....

Running and Drinking Water  Can we run after drinking 2 litres of water in the morning?

Answer by Dominique:
Hi there,
Thanks for your question about running and drinking ...

I Need a Good Marathon Running Program  I am devastated. I ran my second marathon last weekend.
I ran a spring marathon as well, but at about the 19-20 mile mark my legs cramped up ... I could ...

Improving My Time for a 10k Run  I have just finished a marathon and I have a fun-run of 10k in 6 weeks time.
I would like to do it at 50 minutes for 10k but having just finished the ...

Starting Track 3200m  I'm 15 years old, and have been running for about 6-7 years. Of course nothing seriously competitive until I entered high school, and am now in 10th ...

Help To Improve My 2.4k 

I need help to improve my run. I'm UNFIT and ran the 2.4k, walking, running and barely made it.
It took 18mins to finish.

Is it because I'm ...

10k Race Pace 

I have been training for a half-marathon using your 12-week program.

I will be running my first 10k this weekend.

Should I plan to run the ...

Weight Loss  I've hit a major plateau within my season. I'm starting to improve but I really want to drop some weight because I think it would be healthier. I'm running ...

Improving My 2-Mile Time 

What can I do to improve my 2-mile time?


Answer by Dominique:
You are not really giving a lot away about your current abilities, how much ...

How Fast Should I Run Without Putting My Heart in Danger? 
I'm a beginner runner. How do I know (based on my heart rate) if I'm over doing
it and possibly putting my 47 year old heart in danger?

Also, are ...

Training My 11 Year Old Child to Run a 10k Race  Hi, We are just getting started. Our 11 year old can can run about 3k, but we want her to train for a 10 km.


Do you have a training program I could ...

Run 3 Miles Everyday?  I am 36 yrs old and had a rod put in my left leg (3 yrs ago) because of a shattered femur. It healed wonderfully. Do you think it's ok that I run (3)...

1.5 Mile in 13 Minutes, but Out of Shape  My husband is in a lot of trouble. He's slightly out of shape and has gained a few pounds. He had an injury that put him on a profile for a year.

He ...

Energy Intake Before I Run 
What should I get before I run to give me energy when I run?

Answer by Dominique:
Hi Dennis,
Thanks for your running training question.

First ...

Realistic Improvement for Next 10k?  I've recently completed my first 10k race, which I ran in just under 1h and 13 minutes.

I took some time off running after the race, but now want ...

Running Difficulties  I am 36 and I used to run all my life, but in the last 3 years, during running my calves, knees and ankles feel very stiff and my legs muscles feel very ...

Running a 1.5 Mile  How frequently should I run in a one month period to be able to run a 1.5 mile in 12.53? I am not a runner but I need to get into shape for a physical ...

Lose Weight By Running  I need to lose 20 lbs in 3 months and have just started Beginner Running Program 3. How many calories per day should I be eating?

I now weigh ...

Cross Country Running Program 
I'm about to begin cross country. I want to know if this is a good program for cross country, so I can follow it. It's a 2 week plan. I am only going ...

Running my 2.4 km  I really need to pass my 2.4, but I only have 2 days to train! AND.... I am VERY out of shape !!! Can you help me?


Answer by Dominique:


Hi ...

How Many Kilometers Can I Run With My Running Shoes?  Hello, there is one question I'd like to know. I run 3/4 times a week and my actual shoes are Nike Vomero 3 which I really like.

Is there any correct ...

Traning for 1.5 Mile Shuttle Run for Police Test  I'm 30 years old male, smoked for 14 years and recently quit and started walking / slow jogging. I want to get ready for the Toronto/Canada police physical ...

Marathon  I am 68 years old. I have been a runner for 33 years doing mostly 5 and 10K race with one 1/2 marathon. I usually run a 5K in 25-27 minutes and the 10K ...

Want To Increase My Running Speed  I currently get 10.46 for a 2.4km run on the track. I would like to increase my pace so I can get my time to 10.15.
How do I go about doing this?


Answer ...

Pace During None Speed Short Runs?  I've been following several marathon training programs. Some 26 week programs and even a 52 week plan. My question is this. What pace should I be running ...

18 Months To A Marathon Doable?  Is it feasible - through hard work and determination of course - for a beginner to be ready for a marathon by November 2010?
At this point I'll be ...

Difficulties with Running Pace 
I am 22 generally fit and healthy (5'6 9 1/3 stone), I go to the gym 2-3 times a week and found it pointless not being able to 'Do anything' with it ...

Cross Country or Soccer? 
My name is Monique and I love to run. It is my passion, joy, sport and feeds the competitor inside. Although I strive in cross country throughout school ...

Illness Before Race  I was planning to run a 10k race in 2.5 weeks. I've been training for a while (running about 3 times a week, total about 10-15 miles per week), but annoyingly ...

Building Up Running Time 
I've started running just this week, and I've been adding one minute to my workout each day. Now I'm up to 25 minutes, 10 of which are running. I'...

Multiple Half Marathons  Hi Dominique,
In my region over the next twelve weeks about eight half marathons are being organized. I could literally be doing a half marathon every ...

Running in a Race  I'm a new runner, and signed up to my very first race/fun run (a 10k) in a couple of weeks!

Here's my question: in training, I always run with a water ...

Looking for the Best Heart Rate Monitor  I am looking for a heart rate monitor that will allow me to program different heart rate zones for specific times and allow repetition of these settings ...

I Want to Increase My Stamina 
Hi, I am Rajesh. I want to join the army but my stamina is very poor. Could you please give me some running tips?


Answer by Dominique:


Hi ...

How Many Times Do I Have To Run Around The Track To Run 1.5 Miles? 
I have to run 1.5 miles in 16:35 min in April. I am not sure how many times I have to run around the track to get to 1.5 miles.


Answer by Dominique:...

Peaking for a 15k 
Hello, I am a 43 yr old man (5'11" 174) wanting to be at peak condition for the Tulsa Run(15k) in late October. I am currently running about 7 miles ...

Drills to increase Cadence?  
Everywhere I've read mentions that the "ideal" stride rate for a runner is between 180 and 190 steps per minute. Also, I've had coaches and friends ...

Speed Endurance 
What's the best way to increase my ability to run at near maximum effort for a race of 1.5 miles. The last 1/2 mile I am not able to keep up the speed....

Heart Rate and Overtraining Issues 
My heart rate monitor says I train at an average heart rate of 169 bpm. As far as I know considering my max HR (192) and my rest HR (68) based on ...

Tempo Runs Are Killing Me! 
Hi Dominique, I recently got some advice from you via e-mail, which I found helpful. I recently ran a 10k. I did it in 60 minutes, which I was not ...

Maximum Heart Rate and Altitude 
Dear friends:

I live in Quito (Ecuador) at an altitude of 9300 ft.

I played soccer all my life, and have been climbing mountains (up to 19600 ...

1.5 Mile Run 
Hey! :)
Ive been running on and off for about 2 months now, as I am applying for the army. My mile and half time required is 12.45 mins. I run a ...

Is Distance Running Bad For You? 
Hi, I am 45 years old and have been running for about 3 months now. In October,I signed up to "walk" in the Susan Koman Race for the Cure, and ended ...

Increasing My Son's Overall Speed In Sports 
What type of drills will increase speed in a 10 year old boy for baseball, football, and basketball?


Answer by Dominique:


Hi,
Thanks ...

1.5 Mile Running In 5 Min Possible ?  
Dear Sir, My exam is near but I have confidence loss. I think 1.5 miles in 5 minutes is not possible for me. Could you please tell me what I can do ...

What Is A Normal Heart Rate? 
Hi, I am a reasonably fit 23 year old female. On an average week I do 4-5 sessions of sport. I have been running for a few months and looking to take ...

How Can I Increase My Running Speed? 
During the summer I could run a mile in 6:35. However, my legs started to hurt and so I stopped.
Now I just did a mile and it was horrible and it ...

Sub 40 Minute 10K 
Hi, I am confused about all these running calculators :-( My lifetime goal is to run a sub 40 minute 10k, so far I am down to 43 mins. I weigh 184 ...

Back Pounding the Streets Again 
Started running again in October. First time since I was 25. Now 43 so it's been quite a while.
Been steadily improving so decided to up my mileage ...

Intervals  
Hello again,
Have been running for almost a year now, and have completely got the bug. With regards to interval training, what sort of intervals ...

Starting Over 
At one time I did a lot of running. Mostly the longer distances. I ran for about 48 years. Only a few marathons as I was a little slow so I moved ...

Foot Motion While Running 
With each running step should the foot be flexed backward at the ankle (toes pointing downward) or should it just be lifted more or less parallel ...

High Altitude Running 
I have put a note on my dirt nap list (things to do before I die) that I want to run in the Mount Evans Ascent in Idaho Springs, CO. The race is ...

Running Shorts Question 

Can you direct me to running shorts for men that have an inside liner that actually do provide some support and lift to a man. All I can find just ...

Walking Breaks from Running - Good or Bad? 

I am a beginner runner, following your 10k program. Thanks for putting it up - it's really helpful!.
I read in several places that some people ...

Right Running Technique 

I have started using your Beginner Running Program 3 and I have this question about my running technique. I have never run before.

I read on ...

Senior Newbie 

I'm 55, female, a little over weight, and I smoke.... a lot.
Other then that I'm in VERY good health.
Even in high school I couldn't run around ...

Running Faster or Further? 

I have been running every other day for about a month and have made it to 5 miles. Should I work on running those 5 miles at a faster speed (I ...

Interval Running 

I am a high school cross country runner. We run one 5K race per week on the average (Usually on Thursdays). My coach used to make us run intervals ...

Should I Run Fast or Slow and Question on Ankle Pain 
Hello, I started running in May and am upto about 35km per week running 4x a week. After experimenting with different speeds, I am using a heart rate ...

I Cannot Get Past Two Miles 
Hi -- love the newsletter :)
I have been running 1/2 hour 3 or 4 times per week and I cannot seem to get past the two mile mark. I bought new running ...

Do I Need To Increase My Running Speed? 

I am new to running. I started about 6 weeks ago. I am now running 3 miles about 3 to 4 times a week. I am overweight and trying to lose weight....

First Marathon  

Having just completed my first Marathon (Wolverhampton City Marathon 7th Sep) I would appreciate some advice. I had trained upto 20 miles for this ...

How Fast Should I Run on Fast Days 

When I run on fast days I never know how fast I should start the run.
I like to run an even pace but find the first mile sometimes to be hard....

Cross Country Running and Soft Cup 

My son recently started cross country running at his high school. Should he be wearing a soft cup during his running distance?


Answer by Dominique:...

Getting Sick When Running More 

It seems like every time I increase my time/distance on the treadmill, I end up getting a cold. Is this a coincidence or something that commonly ...

1.5 mile Run for Army 

Hi, nice newsletter by the way, I was wondering if you could help me. I have never been a runner but have decided on joining the British Army....

How Do I Boost My Performance Naturally? 

I train six times a week and might be running for my country next year if everything goes right (hopefully)...
Now I eat well and drink water a ...

Transitioning from Treadmill Running to Road Racing 

I train very early in the morning -- 3:45 am. As a result, I run on a treadmill rather than outside. I will be running a 6.5 mile road race and ...

How Do I Start My Running? 

I had back surgery a few years ago which left me with no feeling in my left leg from the knee to my hip.
I need a beginners running program that ...

Heart Rate 

I am just beginning to run. I started to do the Walk / Run program. But I think there is something wrong, my heart rate at walking at a good pace ...

Running and Feeling Hungry 

Hi there.
I am quite new to running. I have got a question about eating and feeling hungry. Ever since I have started running I get hungry so quickly....

Running Fast Racing Slow 

Dominique,
I have got a problem. For my last few 10k-races I was able to run my goal time in my training plenty of times. However, come race day ...

Out of Breath During the Run 

I am on a team to do a sprint triathlon and have been training for the running portion since December. Although I can do the 5k on a treadmill, I ...

Increasing intensity and decreasing overall running time on daily workouts. 

I am trying to figure out the best way to get an equally intense run for my daily runs by spending less time on the treadmill.
My daily runs consist ...

How quickly can I get to sub 40 minutes for a 10k run? 

I want to achieve sub 40 minutes for a 10k

I currently run

11 minutes for 2.4k
23 minutes for 5k
47 minutes for 10k

I only train three ...

3 km Cross Country Running 

I used to run cross-country at primary school and always make it to zones but then not get very far!
So, in high school I didn't bother going to ...

Slow Running and Proper Form 

Hi, I'm Larry, 31 years old, and have been running off and on for 4 years, though not consistently. My question is this:
When I do my longer slow ...

Which Running Shoes to Buy 

I just started running again after a ten year absence. I have an old pair of Nike Shox that aren't cutting it and have researched new shoes. The ...

What is the Ideal Preparation for a Fitness Test Run? 

In two months time I am trying out for a Canadian national team where one of the compontents of the try out is a fitness test which includes a 3....

3200m Running Program Question 

I am new to coaching track. I have a student who is a junior in HS who runs the 3200m, 1600m, 800m, and the 1600m relay. The 3200m is his specialty;...

Running Faster Makes Me Go Slower! 

I have been running 4 - 5 miles four times a week for about three years. I've been trying to increase my time before a marathon relay coming up ...

How to Improve My Running 

This next fall will be my last season of High School Cross-Country. I have been on Varsity the past two years, but this past season, my P.R. fell ...

What Is The Best Heart Rate To Run With? 

What is the best heart rate to run with?


Answer by Dominique:


Leslie,
Thanks for your question. It is an impossible one to answer though....

Running Twice A Day 

Is it okay to run twice in one day... say, one 2 mile run in the morning and a 4 mile run in the evening?
Is this okay for training for speed ...

Running but not Losing Weight 

I have been running now for 2 months and have taken 10 mins out of a 10k run.
Originally I ran it in 1hr 20 mins, but now I am down to 1hr 10 ...

How Fast Should I Run on a Treadmill 

I am a 49-year-old male and in good shape.
How fast should I run on a treadmill?
Thank you.


Answer by Dominique:


Amir,
Thanks for ...

Can Only Run Three Consecutive Days 

I am a truck driver who works every Monday morning to Thursday evening on the road.
I am either driving or sleeping on the road and my truck ...

Digestion Problems During Morning Run 

I am training for a marathon. What food should I eat the night before I go for a long run the next morning, so I don't get stomach cramps after ...

Increasing My Speed for 10k Races 

I love to run and have recently gotten involved in races in the past 3 years: such as 10k races (usually) and just completed my first half marathon ...

Heart Rate Monitor Racing 

I have been looking over your website for training using a heart rate monitor.
There is a lot of great information on the site!

The one ...

Sickness and Running 

It seems that each time I try to increase my mileage I catch whatever sickness is going around. I seem to be stuck in a rut of running 3 miles, 4 ...

Heavy and Race or Light and Race? 

I've been running for years, but also did other aerobic activity, so never focused primarily on running.
I have been a fitness instructor and ...

Running with a Cold 

I have been running for several years but due to injury (hamstring) I have had a six week layoff. Recently I have had a cold and cough and now I ...

How Can I Increase Weight Loss? 

Hi Dominique, I just started a running program on my treadmill.
It's a Walk/Run program. I am at 2 min walk/5 minutes run x 5 repetitions of this....

Cramps During the Marathon 

When I run marathons I have this one problem.
I always cramp up badly by about mile 20.
How can I figure out what to do?
Don't know how to fix ...

I Always Puke When I Run 

Hey, I always puke when I run!
I never really started running until I was in the Army, and I always puked.
The drill sergeants would make ...

My Running Shoes Are Too Tight! 

I just began running again.
I always quit it after a while and go back to the gym, but I'm really tired of going to the gym everyday and want to ...

Which Treadmill Should I Buy? 

I am debating getting a refurbished Inspire Ironman - 2006/2007 model for $900 CAD or a 2004 Alliance 910 Treadmill.
This treadmill is 3 years ...

What is Your Single Best Piece of Advice? 

I have always been active in sports but now have three young children and I'm no longer as active in team sports.
Running seems like a great thing ...

What Times Should My Family Be Aiming For? 

What sort of TIMES should my family be aiming for?
At the age of 42 and after much surgery for cancer I have just started running and can finish ...

Want to Get Faster 

I found your site about 2 years ago as I needed to run because I want to get into the RCMP, and have become very addicted to running.
I run about ...

Training for School Running (Sprints) 

OK, I am competing for my school at the indoor games and I'm a good runner, but I still want to do better.
What can I do to "train" or help my ...

Training for Police Physical Test 

I am training for a police physical fitness test.
I have to run 1.5 miles in 16 minutes and 28 secondss.
Now I am sure that doesn't seem like ...

How to Improve My 10k Running Time? 

I want to improve my 10k running time. Recently I did a training run in my "tempo run" zone and ended up doing 10k in 1h04'.
I read your 10k program,...

What Is The Right Running Technique? 

I have just started running and would love to start with the right technique.
How should my legs / feet work ?
How should I land on the ground ...

Head Position While Running! 

How should your head be while running?
Should you be looking down at the ground, straight ahead, or slightly up?


Answer by Dominique:

Hi ...

Help for a 10 year old 

I have a 10 year old grandson who loves sports of all kinds.

Plays baseball, basketball, and soccer.

He has a great understanding and ...

Losing Weight with Running 

I am a pretty new runner. I am trying to lose weight with running.
Is it best to alter speeds during each workout or have each workout at a different ...

How Do I Start Running? 

I'm beginning my running program today.
I see that I am working toward running for 15 minutes within 8 weeks, but on day one do I run at all?

How ...

Running When Overweight. Good or Bad Idea? 

I am thirty pounds or so overweight, but I am otherwise healthy, strong and have no joint problems.
I keep hearing that running while overweight ...