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Running Training Helpline



Running training is not an exact science. There are many opinions about what good and bad running training is. As a beginning runner your head is full of questions, like:




  • Should I run fast or slow ?


  • What should I do to finish a 5K?


  • What types of running training should I do ?


  • Can I improve my running times?


  • You can find answers to quite a few of your questions in the articles in the running training section of this website.

    But if you cannot find the answer to your question there, then maybe the Running Training Helpline can help you out.

    Ask a question and you can get an answer from me. Other site visitors can also contribute by leaving comments. Well worth it if you have got a running training question to ask!

    Important:
    Do a site search first:


    Hundreds of questions have been answered already. Good chance you find what you are looking for by doing a search.

    Best Running TipsAlso important:
    When you ask a question, make sure to include plenty of detail.

    Instead of just asking "I want to shave off 1 minute of my current 10k time. Can you help?" it is better if you tell me how much running you currently do, results in recent races, how long you have been running, etc.

    The better the question, the better the answer!

    I get plenty of questions. Answering a question in detail takes time, sometimes upto an hour. I will not respond to one-liners. Questions or statements like "I want to run 1500m in 6min. Suggestions?" or "I need to shave time of my 5k." will be deleted. I simply can't help you if you don't provide details.

    Sorry if this sounds a bit harsh. I take plenty of time for everyone who is willing to spend a little bit of time to tell me about themselves, their running experience, recent training they have done, results in recent races etc!

    And also important:
    You have to be 18+ to ask a question. I am no longer answering questions re cross country / high school running, etc.

    And, last but not least: this service gets flooded with questions. It can take a few weeks to answer you. And in extremely busy times I do not get to answer all the questions.

    Thank you.


    Have you got a question about one of the running programs on best-running-tips.com?
    Then go to the Beginner Running Programs Page.

    Have you got a running injury question?
    Then go to the bottom of the Running Injuries page.

    Have you got a question about running and weight loss?
    THen go to the Running for Weight Loss page.

    Also note that there is a coaching service available for specialist help. Need a laser-targeted running program? Then check out Best Running Coach.



    Go to Best Running Tips Homepage



    Have a Question about Running Training ?

    Do you have a question about running training?

    Ask it and I and other visitors to best-running-tips.com can give you advice!

    IMPORTANT: Make sure you provide sufficient information. What do you want to know, what are your current circumstances, are you already doing exercise/running at the moment, if so, how much, etc., etc.

    The more information you provide, the better answer you get.

    Questions of only 1 or 2 lines will normally be deleted because it is simply too hard to give a good answer.

    What Other Visitors Have Asked

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

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    How to Quicken my Startup 
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    Base Running 
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    Another 1.5 Mile Run Time Question Not rated yet
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    How Can I Improve My Running Further? Not rated yet
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    How Fast Can I Run Without Doing Damage to My Heart? Not rated yet
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    Two Meets in One Week Not rated yet
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    Tips for Running  Not rated yet
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    How Much Running Should I Do? Not rated yet
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    Stretches and Strength Training for Running Not rated yet
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    High School Track and Field Not rated yet
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    What Heart Rate Percentage to Run a Race at Not rated yet
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    Positioning of My Run -- Running Technique Not rated yet
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    Want to Try Running Twice a Day Not rated yet
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    1.5 Mile Run - How Much Time Can I Shave Off in 6 Months? Not rated yet
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    2 Miles in 16 Minutes - Is it Possible? Not rated yet
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    Getting back into the Running Groove Not rated yet
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    Treadmill Speed and Distance Not rated yet
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    3200m Not rated yet
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    Best Way to Improve My 3km Time! Not rated yet
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    Training for High School Cross Country Not rated yet
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    Need Help with 3k Run Not rated yet
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    I Need to Reduce My 1.5 Mile Time by 8 Min in 6 Weeks Not rated yet
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    Running Half Marathon for Young Adults Not rated yet
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    Speed Training for 1500m and Mile Not rated yet
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    Daughter Wants to Train for the 800m / 1500m Not rated yet
    Any advise for a young athlete who wants to train for the 800m and 1500m? I really appreciate your help with this request. Thanks, Debbie Answer …

    Leg Strength Not rated yet
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    How to Run a Faster 3200m Not rated yet
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    Best Running Shoes to Use with Orthotics Not rated yet
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    Want to Improve My 2 Mile Time Not rated yet
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    Why is my Running Training not Working? Not rated yet
    I am 15 years old and do the following training each week: 45 min run x2 30 min run 50 min intervals 1hr run bike ride However my sister runs …

    3200 and 1600m run?? Not rated yet
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    2.4k Run in 3 Days Not rated yet
    Hi there, I have a timed 2.4k run in 3 days and although in past times tests I have done 3k in 15 minutes, I am not very consistent and worried I won't …

    Increasing Sprint Speed Not rated yet
    I've been doing 100 meter dashes at my old high school in hopes of increasing my burst speed and sprint in general as well as building some muscle in my …

    Hadd's Approach to Distance Training Not rated yet
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    Running with Asthma Not rated yet
    I am a teenager with asthma. I used to love to run (I never did it in an organized manner, however) until I got asthma five years ago. Do you have …

    What is Better, Distance or Frequency? Not rated yet
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    Taking Time of My 1.5 Mile Run Not rated yet
    I need to run 1.5 miles in 16 minutes or less. I currently run it in 16:10 and I am finishing that with exhaustion. How long should it take me to get …

    Cold Weather Run Time Not rated yet
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    What are Alternative Workouts for Distance Running? Not rated yet
    I am in an area that is a bit dangerous to run 8 to 10 miles due to traffic. I do have access to a track and an area where I can run intervals and speed …

    Need to Increase My Running Speed Not rated yet
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    How to Improve my Running Time Not rated yet
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    Heart Rate for Endurance Activities Not rated yet
    I enjoy triathlons and want to add completing a half marathon and a full marathon to next year's goals. I am 52 years old and a very slow runner. I …

    Am I Training Too Hard? Not rated yet
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    Is My Current Training Regimen Too Ambitious For My Fitness Level? Not rated yet
    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 Not rated yet
    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 Not rated yet
    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 work, …

    Running and Drinking Water Not rated yet
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    Starting Track 3200m Not rated yet
    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 grade …

    Help To Improve My 2.4k Not rated yet
    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 overweight …

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    Improving My 2-Mile Time Not rated yet
    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 you want …

    How Fast Should I Run Without Putting My Heart in Danger? Not rated yet
    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 …

    Run 3 Miles Everyday? Not rated yet
    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) miles …

    1.5 Mile in 13 Minutes, but Out of Shape Not rated yet
    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. …

    Running Difficulties Not rated yet
    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 Not rated yet
    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 …

    Cross Country Running Program Not rated yet
    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 to …

    Running my 2.4 km Not rated yet
    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 …

    Traning for 1.5 Mile Shuttle Run for Police Test Not rated yet
    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 …

    Want To Increase My Running Speed Not rated yet
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    Pace During None Speed Short Runs? Not rated yet
    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 …

    Difficulties with Running Pace Not rated yet
    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 so …

    Cross Country or Soccer? Not rated yet
    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 Not rated yet
    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 Not rated yet
    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'm trying …

    Multiple Half Marathons Not rated yet
    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 Not rated yet
    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 Not rated yet
    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 Not rated yet
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    How Many Times Do I Have To Run Around The Track To Run 1.5 Miles? Not rated yet
    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 Not rated yet
    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 a …

    Drills to increase Cadence?  Not rated yet
    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 tell …

    Speed Endurance Not rated yet
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    Heart Rate and Overtraining Issues Not rated yet
    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 all the …

    Tempo Runs Are Killing Me! Not rated yet
    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 pleased …

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    Maximum Heart Rate and Altitude Not rated yet
    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 ft) …

    1.5 Mile Run Not rated yet
    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 number …

    Is Distance Running Bad For You? Not rated yet
    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 up …

    Increasing My Son's Overall Speed In Sports Not rated yet
    What type of drills will increase speed in a 10 year old boy for baseball, football, and basketball? Answer by Dominique: Hi, Thanks for your …

    1.5 Mile Running In 5 Min Possible ?  Not rated yet
    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 for …

    What Is A Normal Heart Rate? Not rated yet
    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 part …

    How Can I Increase My Running Speed? Not rated yet
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    Back Pounding the Streets Again Not rated yet
    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 this …

    Intervals  Not rated yet
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    Starting Over Not rated yet
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    Foot Motion While Running Not rated yet
    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 to the …

    High Altitude Running Not rated yet
    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 run every …

    Running Shorts Question Not rated yet
    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 lets …

    Walking Breaks from Running - Good or Bad? Not rated yet
    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 recommend …

    Right Running Technique Not rated yet
    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 many running …

    Senior Newbie Not rated yet
    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 the track. …

    Running Faster or Further? Not rated yet
    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 run it …

    Interval Running Not rated yet
    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 the …

    I Cannot Get Past Two Miles Not rated yet
    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? Not rated yet
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    How Fast Should I Run on Fast Days Not rated yet
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    Cross Country Running and Soft Cup Not rated yet
    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 Not rated yet
    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 happens …

    How Do I Boost My Performance Naturally? Not rated yet
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    Transitioning from Treadmill Running to Road Racing Not rated yet
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    Running and Feeling Hungry Not rated yet
    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 Not rated yet
    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 I could …

    Out of Breath During the Run Not rated yet
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    Increasing intensity and decreasing overall running time on daily workouts. Not rated yet
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    Slow Running and Proper Form Not rated yet
    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 runs, …

    Which Running Shoes to Buy Not rated yet
    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 two that …

    What is the Ideal Preparation for a Fitness Test Run? Not rated yet
    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 3.2km run. …

    3200m Running Program Question Not rated yet
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    Running Faster Makes Me Go Slower! Not rated yet
    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 next month. …

    How to Improve My Running Not rated yet
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    What Is The Best Heart Rate To Run With? Not rated yet
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    Running Twice A Day Not rated yet
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    How Fast Should I Run on a Treadmill Not rated yet
    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 your question. …

    Can Only Run Three Consecutive Days Not rated yet
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    Digestion Problems During Morning Run Not rated yet
    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 a couple …

    Heart Rate Monitor Racing Not rated yet
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    Sickness and Running Not rated yet
    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 or 5 …

    Running with a Cold Not rated yet
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    I Always Puke When I Run Not rated yet
    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 fun of …

    My Running Shoes Are Too Tight! Not rated yet
    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 keep …

    Which Treadmill Should I Buy? Not rated yet
    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 old and …

    What is Your Single Best Piece of Advice? Not rated yet
    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 to …

    What Times Should My Family Be Aiming For? Not rated yet
    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 2km …

    Want to Get Faster Not rated yet
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    Training for School Running (Sprints) Not rated yet
    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 body become …

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