Improving Running Fitness and Endurance after Illness 
I have been running for most of my adult life, with an occasional year off due to pregnancies and illness. In the last ten years or so, I've only managed …

How to Run Faster - Want to Make Improvements in My Weekly Race 
I'd like to know how to run faster. I want to make improvements in my weekly race, but don't know how to best approach this. I am a 47 year old male …

A Running Schedule to Run 16 Miles in 14 Weeks 
I am a 46 yr old female and I am looking for a schedule to use to be prepared to run a 16 mile race in 14 weeks. I have been running for 3 years and I …

What is Next? Speed or Distance? 
I am a 38 yr old male. Former athlete, now a little over weight. I have gotten up to 1 1/2 miles in 15 minutes. Wondering if I should increase speed or …

Should I Run Every Day? 
I am 47. After years of weight training, which knackered my joints, I stopped exercising altogether for nearly two years. I am now running regularly, …

How Can You Improve Miles 7 - 9 in a 10 Mile Race? 
Hi, I am a 52 year old man who's been running now for just over 4 years. Originally to get fit but now bitten by the bug, to improve my running times. …

Think I'm Running, but Guess I'm Walking - What Do I Do? 
I am a 60 yr old female who has been running for about 20 years. I was never extremely fast but did a 9-10 minute mile for about 5 to 6 miles. This past …

I've Been Running Harder Than Ever and Killing Workouts 
I've always been a natural runner and I've never taking running seriously until now. I'm a senior in high school and I can kill any workout, but when it …

Will Cross Country Running Hurt My Ability to Run the 400m and 800m? 
I am a 14 yr old female freshman. My passion and gift is the 400m and 800m where I ran high school times last year in junior high. I am also running cross …

Should I Back Off With My Runs? 
I used to be in cross country when I was in high school. As such, I am no stranger to pushing myself as hard as I possibly can. I have not done much …

New to the TreadMill 
Hello, I have been given an electric treadmill and wish to start using it but I have a couple of concerns. Firstly I have doubled my body weight due to …

Leg Strength - Are Tired Legs Normal? 
I have been running for the past two months. I started at 1.5 miles and have increased up to 3 miles 4-5 times a week. Just recently my legs have become …

Increasing Pace and Distance 
I am 32 years old and have been running my entire life, although within the last year and a half, began running as my only source of exercise. For …

Calories Burned While Running 
How many calories should a runner who runs 45-80 minutes a day eat to keep weight off, but also build lean muscle? Answer by Dominique: Hi there, …

Smoking Runner Wants to Quit Smoking 
Hi, I am a 40 year old female, smoking for the past 21 years. I have completed 7 full marathons, 3 Two Ocean ultra marathons and various other long races. …

Hill Running with Asthma 
I started running this year 30th May. I had never run at all before and having asthma I thought it would be a problem. To my surprise I have quickly built …

Distance Running for Children 
My father, an avid runner, is wanting to run a 10K with most of his grandchildren. He is now 72 so his running is more like walking BUT I worry that completing …

Regain Pace After an Injury 
I recently fractured my fibula (4 weeks ago) and according to the doctor I am a little over half way there with my predicted recovery. I have only …

Getting Slower Instead of Faster 
I am a female high school runner. As a high school freshman I ran a 5:20 mile. As a sophomore I ran a 5:11 mile. My junior year I was sideline due to …

Trail Running  
I have recently begun trail running to help me train for a 10 mile adventure race. It is becoming a very fun hobby. I tend to run 7-10mi up and down …

Running Training for Over-40s from Totally Unfit 
Hi there, I am hoping someone can advise as I don't want to injure myself. I'm a 43-year-old female, who stopped smoking 3 weeks ago after smoking for …

Burn-Out or Breakdown Training (Once a Runner) 
I have been reading Once a Runner and I understand it is fiction and all that, but is the idea of training to the point of and past the point of breaking …

Running Again at 50 after Being Sedentary for Many Years. 
Hi there, I am 50 , 5ft 11in, 180lbs. Not much overweight but out of shape. I would like to be able to run in a 10k race this summer. Do I have enough …

Running Rut? 
Hey there, I seem to be in running rut, where I haven't seen much improvement for a while now, i.e. more than 6 months). I run around 80kms a week, and …

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Building Lung Capacity 
I am a beginning runner. Asthmatic child, never had the lungs to run, but always wanted to. Well, at 42 I have decided I AM going to run a 5K. I …

Following Daniels Running Formula but I Want Faster Improvement 
I am a high school senior who until this year was not really an exceptional runner but this year I'm much better. I have run a 4:40 1600 and am trying …

What Changes Should I Make to my Running Training Program 
I want to improve my arathon time to under 4:45 hours. Given the details below. What changes can I make to achieve this? I have been training and participating …

Treadmill versus Outdoor Running 
Other than boredom are there any major drawbacks from running solely on the treadmill? I feel that when I run on a treadmill it is much easier than running …

Cannot Seem to Get My Breath  
Thanks for your time and this helpful site... it's been a big help. So I'm having issues with getting my breath, I live in the Colorado mountains but it's …

Running Twice a Day 
I'm in the military and in the Middle East where everything is flat. I have been doing 5-10 mile runs 4-5 times a week. The problem is that with no hills, …

Intense Running 
I recently joined the army and currently deployed in Afghanistan. We do PT once in a while, but not near as much as I would like to. So every night I go …

Going from Gymnastics to Running 
I’d been a gymnast for 14 years before quitting a few weeks ago. I’m 16, 5’0 tall, and a junior in high school. I love to run in my free time, and unlike …

Keeping Fit While Busy 
I'm following your beginners training program 3, and almost finished with it. (Thanks, it's a great program!). Soon, I plan to move on and start training …

How to Get Back After Illness 
I was going really well with my running on treadmill every day. I was up to between five and six miles a day. I then got very ill and had a bad viral flu …

Summer Cross Country Running 
Hi, I am going to be captain of the cross country team and previously our Summer workout schedule has been over a week: Long (8 or so but increasing …

Cross Country and Steep Hills 
How to go faster up steep hills for when you get to the top to keep your momentum? Answer by Dominique: Hi there, Thanks for your running …

Want to Increase My Running Speed 
How to increase stamina and speed. My speed is 30kph now? Answer by Dominique: Hi there, Thanks for your question. At that speed, you'd be …

Leg Cramps Spreading Over the Body 
I am a 25 year old male. I ran sprints in high school track and for the last five years i have run longer distances; marathons and half marathons. …

How Can I Improve My Running Further? 
I've been running regularly now for about two months. Generally speaking I run three times a week and try to make sure that every few runs I increase …

Running after Sickness 
I have built up my run on treadmill now four or five mornings a week for five miles each morning. I suffered flu a couple of weeks ago and I am just wondering …

Two Meets in One Week 
We have a meet this Saturday, a makeup meet Monday and our regular meet Thursday. What should we do on Tuesday and Wednesday for practice? Answer …

Beginner Runner Tips 
I am 19 years old and I have just started running and I would like some tips for beginning runners. Answer by Dominique: Hi there, Thanks …

Having a Really Hard Time Being Comfortable with Distance Running 
I absolutely love to run, one day I would like to run a marathon. I have been running for 5 months, yet it's still hard to go for long distances. On the …

How Much Running Should I Do? 
I run slowly approximate 2-3 km per day in the park. I am 35 years old. Is this enough for me or not, please let me know. Answer by Dominique: …

How to Spread out the Mileage 
Hi there. I'm just loving this website. It has really helped me and motivated me so much. And it's great that our questions get answered and get us going …

Running when over Fifty 
I am 50 and run about four times a week. Is that good or do I need to do more? Answer by Dominique: Hi there, Thank you for your running training …

Want to Try Running Twice a Day 
Hello, right now I am training for my high school XC season. I am keeping up with the varsity group. Last year was my first year running XC as a sophmore. …

Getting back into the Running Groove 
I was a cross country runner in high school, but my running since then, in the last 7 years, has been very sporadic if at all. I'm a healthy, fairly …

Treadmill Speed and Distance 
Hi there. My name is Fiona and I have started running on my treadmill. I have two small kids so I can't go out running on the road but happy enough with …

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Training for High School Cross Country 
Hello, Dominique. I would like some help as to how I should train for high school cross country. Currently, I am in the 8th grade and I run somewhere between …

Running and Physical Exercise 
I am trying for a defence oriented job. I want to practice for running (1.5 Km in 7mins & 400 Mtr in 52sec), push ups and pull ups. So how can I do …

Leg Strength 
I've been running for the past 8 months and plateaued quite early. One problem is the strength of my legs. It is difficult to raise my legs. How can …

Increasing Sprint Speed 
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 …

Increasing Running Speed 
Hello, I am an 18 yo male, about 180cm and weigh 65kg. There is an event every year here and everybody runs about 2.2km. I go running 4-5 days a week …

Running with Asthma 
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 …

Cold Weather Run Time 
If the temperature is below 20 F, night time, minimal chill factor, is there a maximum time length to run? Answer by Dominique: Hi Joe, Thanks …

What are Alternative Workouts for Distance Running? 
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 
I am 18 years old and I am really good when it comes to upper body. But when it comes to running I lose breath and I tire out. I am running a 13:42 …

How to Improve my Running Time 
I am running a 13:42 Mile and a half. I am leaving for the marines in less than 3 weeks. I need to cut it to at least 12 minutes. Is there anyone who …

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 …

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 work, …

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) miles …

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 …

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 to …

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? …

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 …

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 …

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 …

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'm trying …

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 …

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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 Rajesh, …

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 a …

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 tell …

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. …

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 pleased …

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 inside …

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 weight …

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 took …

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 this …

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 would …

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 up …

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 to the …

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 run every …

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 recommend …

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 the track. …

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 the …

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. I am currently …

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. So should …

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 happens …

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 lot!! …

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 wanted …

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. …

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 am completely …

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 …

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 runs, …

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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 prevent …

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 two that …

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 3.2km run. …

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 your question. …

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 a couple …

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 or 5 …

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 rules …

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 cannot …

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 fun of …

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 old and …

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 to …

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 2km …

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 body become …

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 ? …

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 love of …