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 …

Running to Qualify for Police Physical Test  
Hi, I'm a 24 yr. old male my weight is 97 kg, height is 175cm. I started smoking for last 5 months and I have to run to qualify for police physical test. …

One Mile Army Test 
I want to join the army. I need to do this one mile test: 1.6 km in 5min 45sec is needed. Now I have one year to practice. How many km should I do every …

Is 3h30 a Realistic Goal for My First Marathon? 
Hello there. My name is Sebastien, I'm 40 years old and I started running 6 months ago. I have never done any sport since I was 12 as I grew up on a …

Heart Rate, Oxygen levels, Stamina, Speed 
Hi! I am a 52 year old women who started running about 1 1/2 years ago. Even though I am in good shape and work out regularly, I have always had difficulty …

Qualifications: a 1.5 mile for 15:30 in Two Weeks. I'm NOT a Runner 
I'm not a runner at all and I failed a 1.5 mile run that's supposed to be done in 15:30. How do I get started? I am going to try out again in two weeks …

Half Marathon - Should I Run It or Not? 
Hi, I ran the Great North Run this year on the 18th Sept, but have not done any great distances since,6 miles max. I'm thinking of doing a half marathon …

Want to Get Into SEALs and Run a Half Marathon 
I'm currently in 9th grade and have been running every day except Sunday for about 3 or 4 months now. I am wanting to get a SEAL Contract and get into …

Increase Stamina for Air Force Physical Test 
Hi sir, I am Deepak. I want to join the air force. Presently I am 18 years old, height 163cm, weight 62kg. To clear the physical test, I have to cover …

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 …

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. …

Asthmatic Non-Runner- With a Need to Run 
Truth be told I am NOT a runner. I can walk a 14 minute mile - all day but run - not me. I have had asthma since I was a child- severe through all my childhood- …

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

Need to Run 1.6km in 7mins 
My name is Waqar and I live in Pakistan. Sir, i have applied for the Motorway Police. Their requirement is to cover 1.6km in 7 mins. So, dear sir I have …

Calf Cramps After Sprinting? 
I'm a sprinter and lately, I have been getting painful calf cramps after my workout at practice. My calf muscles feel tight, stiff and hard. Almost like …

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 …

Training for Police Physical Test 
I am a 26 years old male and I am a beginner. I am trying for a police oriented job. I want to practice for running (1.6 Km in 6.30 mins & 100 Mtr in 16sec.) …

Rain Gear, Rain Apparel when Running 
Any suggestions for what to wear when running in the rain? Thanks for any suggestions! Answer by Dominique: Hi Kath, Nice to speak again. Thanks …

Best Way to Improve My 3km Time! 
Hello, I need to improve my time on 3 kms in 6 weeks. At the moment I run 3 km in about 10:30, but what I need is 09:50 I have never trained in running, …

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 …

Running Training for 8, 9 and 10 Year Olds 
I am a coach for a youth baseball team of 8, 9 and 10 year olds. What types of running drills or excercises can I implement for this age group, so they …

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 …

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. …

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 …

Click here to write your own.

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 second …

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 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 …

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 68 and …

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 seems …

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 this …

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. …

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 …

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 is 140 …

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 19min. …

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 the cross-country …

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 …

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. To …

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 …

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 …

800m Race Not As Fast As Training Suggests Not rated yet
I am a 19 year old female who is a collegiate 800m runner and I am a freshman. It's only been a few meets and I've only competed a few times, however in …

What's a Realistic Goal for My Next Half Marathon? Not rated yet
I started running three months ago and followed a beginner marathon training schedule that had me running between 12-20 miles a week and running 4 days …

How to Pace Myself Without a GPS Running Watch? Not rated yet
Without the aid of a GPS unit (watch etc.) how do you run at the correct pace for the designated training time trial? Also what is the best way to measure …

Would Like Help to Improve 1.5 Miles Running Time Not rated yet
Hello there, I came across your site while searching on tips to run faster. I am in the military and one of the components of my physical fitness test …

Improving Running Fitness and Endurance after Illness Not rated yet
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 …

Army Physical Fitness Test - 4k in 20 min. Not rated yet
My name is Peter. Please sir, I am 29 years old, 5.10 feet tall, and I weigh 68kg. I need to be able to run 4km in 20 mins. Right now, I'm able to run …

How to Run Faster - Want to Make Improvements in My Weekly Race Not rated yet
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 …

Click here to write your own.

Marathon Running Question - Age and Weight Lifting Not rated yet
I am 47. Long time weight lifter. Just started (about 6 months ago) to train for a marathon. Can I and should continue to lift- "somewhat heavy"? Also, …

Undesirable, Slowed Pace After Running a Half Marathon Not rated yet
Lately, I seem to get tired more quickly when I run; my pace is a lot slower, and sometimes I cannot finish my planned mileage without walking or taking …

Moderate Fitness Levels - Referee Fitness Test - Help Needed! Not rated yet
I have got moderate levels of fitness and referee soccer (football) twice a week (Saturday & Sunday a.m - sometimes p.m). I will have to undertake a fitness …

Trying to Run Half Marathon in Under 1.30 Not rated yet
Hi, I am 18 year old and I've entered for my local half marathon, which is in 2 months. My goal is to bring my race time to below 1 hour 30 mins. At the …

Pyramid Training - What's the Deal? Not rated yet
Could you please explain the pyramid training for different zones? I actually didn't understand the method described on your tempo running page. Answer …

What is Next? Speed or Distance? Not rated yet
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 …

What Should My Heart Rate Target Be? Not rated yet
I am a 37 yr old female and I've just started running over the past summer. I am up to running 40 min and my heart rate gets up to 190 sometimes. Is this …

Should I Run Every Day? Not rated yet
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, …

Half Marathon Training - What Time to Expect? Not rated yet
I am a beginner attempting to run my first half marathon. On average, I can run a 10k with a 9 minute mile pace. I run every other day with distances from …

How to Improve My Running Endurance and Speed - 1.5 Mile Physical Test Not rated yet
I am hoping to run 1.5 miles in less than 9:40 after a 0.5 mile warm up to qualify in the necessary time for the TA career I desire - the paras. I currently …

5 Minute Mile at 45 Years Old Not rated yet
Mid-life crisis question. I'm 45 years old and haven't run seriously since college. In high school, I ran 4:40 for a mile; 10:20 for two miles. I could …

1.5 Mile Run Not rated yet
Hi, I currently run my 1.5 mile run in 10.32 mins. I would like to cut it down to 9 minutes in approx 3-4 weeks. Is this possible? If so what do …

How Can You Improve Miles 7 - 9 in a 10 Mile Race? Not rated yet
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. …

Shaving 8 Minutes off the Half-Marathon Time - Under Two Hours Not rated yet
I just ran my first half and did it in 2:07:46. The month prior to the half I could not run at all due to a calf tear. I saw a PT and worked hard at cross-training …

Training Between Half Marathons Not rated yet
I will be running a 1/2 Marathon a few weeks from now and then have another one scheduled for 6 weeks later. What should my training plan look like? Can …

One Month Left to Train for a Half Marathon Not rated yet
Hello, I'm running in the Rock 'n Roll 1/2 Las Vegas in one month. I recently got sick with bronchitis and couldn't run for 3 weeks. I was only up to …

Think I'm Running, but Guess I'm Walking - What Do I Do? Not rated yet
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 …

What Can I Do To Improve My Half Marathon Time? Not rated yet
I am a 53 yo male 5'11, 165lbs. I have been running for about 8 years. I have run 7 marathons and have never broken the 4hr mark even though all my training …

1.5 Mile Cross Country - Race Tactics Not rated yet
Hi my son who just turned 13 is doing cross country for the first time this year. The first race he ran against 164 kids and won, same with the next race, …

Best Running Workouts for a Miler Not rated yet
Four years ago, at age 56, I was running a 5:12 mile and 2:21 800m. I am now 60 and can't break a 6:00 mile. 800m time is up to 2:36. I still have similar …

Running 1.5 Miles Once, Then Having to Run it Again! Not rated yet
Heya, I've applied for the Marines and for the Fitness test I have in around 2 months, I've got to run 1.5miles in under 12.30mins, then have a break .. …

Finding It Impossible to Do a Sub-6 Min 1500 Metres Not rated yet
I am a 42yr old male, height 5' 9" weight 154lbs For a couple of years I've been walking 2 miles in 22 mins or so. But at the beginning of August I began …

Healthy Heart and Running - Can Running Scar Your Heart? Not rated yet
Can running scar your heart? I read that ultra runners and marathon runners can scar their hearts. If so what is this? And I do 15 miles to 20 miles a …

Improve My Running Time to 10:30min for 1.5 Miles Not rated yet
I weigh 97kg and have a height of 184cm. Any time I run I suffer from shin splints. My run time for a 1.5 mile race is 12:59mins. I need to get it down …

1.5 Mile Running Test Not rated yet
I have been asked to run 1.5 miles as part of an entry test on a treadmill. The treadmill measures speed in kmh which is 2.4km for 1.5 miles. What …

Click here to write your own.

Want to Run a Half Marathon in Less Than Two Hours Not rated yet
Love your website! Today I ran 5 km's in the Algernon race in Marseille France. My time was 25 minutes, 38 seconds. I am a 44 year old woman, average height …

I've Been Running Harder Than Ever and Killing Workouts Not rated yet
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 …

I Want to Run a Sub-4 Minute Mile Not rated yet
I want to run a sub-4 minute mile. I know it will take a lot more time then I have but I would like to be close to it in March. I'm 19 and have been working …

2.4k Run - Police Physical Test Three Months Away Not rated yet
Hi there, I am looking to apply for the Police force. One of the requirements is the 2.4km in 11mins 50sec. I've read through the FAQs but the majority …

Will Cross Country Running Hurt My Ability to Run the 400m and 800m? Not rated yet
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 …

Running and Eating Not rated yet
My daughter is 12 and in cross country. This is her second year running and last year she ate and ate, understandably that she is burning a lot of calories. …

Should I Back Off With My Runs? Not rated yet
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 …

Running Pace and Different Distances  Not rated yet
My daughter is starting to run cross country at her school. She is new to running and I would like to find every opportunity to encourage her and show …

I Need My 1.5 Mile Time to Be Faster Not rated yet
I have been running for four months now. I am a seventh grade girl. Our cross country courses are 1.5 miles long. I can accomplish that in 11.32. I need …

New to the TreadMill Not rated yet
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 …

2400m Time - Want to Improve My Running Not rated yet
Hi there I need some basic training ideas for intervals that I can do that will help me improve my 2.4k time. Currently I run inconsistently anywhere …

Water Retention after a Long Run Not rated yet
Does anyone else experience extreme water retention after a long run or a race? I have ran 7 half marathons in the past 3 years and I have noticed that …

Treadmill Running and a Half Marathon Not rated yet
Hello, I took up running 6 months ago and only ever run on a treadmill. Most weeks I run 9km 4 times a week and a fast 5km. I want to run a half marathon …

12-Year-Old with Asthma on Cross Country Team Not rated yet
My daughter is very athletic. She has always been active in many sports. She can beat most kids in a sprint and decided to join her schools cross country …

Two Week Layoff - Half Marathon 9 weeks Away - Can I Do It? Not rated yet
Ok, I'm 21 years, 140 lbs, and I've been running for a little over a year now. I had not been training specifically for anything, but I was at a point …

100 Meters Sprint - Want to Improve My Running Times Not rated yet
I am a 14 year old girl in year 8 who wishes to improve my 100 meters running time. I have never competed in a "real" 100 meters race before although I …

Young Runner - Possibilities? Not rated yet
I have an 8 year old son who loves running, he can run a mile in 5 min 30 seconds. Is this considered a good time and would it be worth him looking at …

Half Marathon - Need 11 Minutes Improvement Not rated yet
I ran my first half marathon yesterday. I'm a 48 y/o female and my time was 2:11 (gun time). I trained with one long run a week and two short runs -combined …

1.5 Miles in 15 Minutes Not rated yet
I am to run 1.5 miles in 15:00 minutes (or faster) for the Police Academy. How do I start training for this? I try to run two mile a day but have never …

Running in the Morning and Bike in the Afternoon Not rated yet
I am currently trying to work-up to running a 5k but also lose weight. I run 3 times a week and bike 3 times a week. I want to increase that so I do cardio …

Running when Fat - Am I Too Fat to Run? Not rated yet
I'm 42, 180lbs and out of shape. Can I start running, at my weight? Answer by Dominique: Hi there, Thanks for your question about running …

Improve Time of 3 Mile Run for Soccer in Less Than a Week Not rated yet
I am a healthy, fit 16 year old with body fat 9%. I have to run 3 miles in 21 minutes for Varsity soccer and my best time is 21:30. I have to improve …

Increasing Pace and Distance Not rated yet
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 …

Need to Run 3.2km in 15 Mins Not rated yet
Good day, Started running about 4 months back training for 3.2km runs and within 2 months I started running 3.2km in 15 mins (I used to run every morning). …

Calories Burned While Running Not rated yet
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, …

Click here to write your own.

Shaving Time Off My 2 Mile Run Not rated yet
So in about 2 months I will be in basic training for the army. Right now I can run 1 mile in 13 minutes and have never been good at running actually I'm …

Hill Running with Asthma Not rated yet
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 …

1500m Training - How To Prepare Not rated yet
My daughter is ten years old and has to train for the 100m sprint and 1500m run. The race day is in about 2-3 weeks. I know how to train her for 100m …

Training Two Days per Week? Not rated yet
Hi, your training programs are awesome. Yet the only time I have to run, are Sat and Sun morning. I am a total beginner. I go to a trail 4.5 miles, each …

Best Way / Distance to Train  Not rated yet
I want to be a PTI in the army, I'm in the army already but to do this I need to run a mile and half in under 9:30. I can do it in about 10:30. …

Distance Running for Children Not rated yet
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 …

How Many Miles and How Much Cardio? Not rated yet
Hi there. My question is basically Im starting back on my treadmill after a lapse from it. I started to do a cardio dvd which I was finding very good. …

Heart Rate Zones for More Experienced Runners Not rated yet
I'm 57, weight 67.5 kg and I've been running middle distance runs now for about ten years. From 2003 to 2008 I was running about 27 miles a week (8, …

Regain Pace After an Injury Not rated yet
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 …

11-Year Old Boy Running Not rated yet
My 11-year old son has run competitively in track for the past couple of years. He has run the 1500m in 5:17 (3/2011) and the 3000m in 11:17 (3/2011). …

I Need to be Able to Run 2.4K in Four Weeks but I Can't Run One Can You Help? Not rated yet
I need to run 2.4k in four weeks can you help? It's for the army. Answer by Dominique: Hi there, Thanks for your question about running 2.4k. …

Getting Slower Instead of Faster Not rated yet
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  Not rated yet
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 …

Heart Rate and Exhaustion Not rated yet
I am a fit 25 year old with a BMI of 22 who has now been running for 2 years. I have estimated my maximum heart rate at 205 bpm. When I run at a pace …

Running 2.4km in 12 Minutes for 10 Year Old Not rated yet
My daughter is training for her black belt this June. In order to make it to the finals she must pass an endurance test which involves push-ups and sit-ups. …

Young Boy Running Not rated yet
Is it ok for my 9 year old to run a 10k? Answer by Dominique: Hi there, That's a tough question. With just one line of info there is not much …

1/4 Mile Run Not rated yet
I am 54 yrs old, out of shape and I have to get ready to run a 1/4 mile in 2:30 and 1 month to do it. How do I train... Answer by Dominique: …

Running Training for Over-40s from Totally Unfit Not rated yet
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) Not rated yet
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. Not rated yet
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? Not rated yet
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 …

Building Lung Capacity Not rated yet
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 Not rated yet
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 …

Running a Half Marathon Not rated yet
I'm 41 years old. I have never run a half marathon. My longest race has been a 10K. I have been running steady for like 4 years, been running for around …

3200m Race Strategy Not rated yet
I am a 16 year old junior in high school who is currently enrolled in indoor track. I have been running ever since I entered high school and have excellent …

Click here to write your own.

Treadmill versus Outdoor Running Not rated yet
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  Not rated yet
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 Not rated yet
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 Not rated yet
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 Not rated yet
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 Not rated yet
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 …

Interval Work - Yes or No? Not rated yet
I ran my first half marathon in February and haven't been on a training routine since. I would go on spurts of trying to get back into it over summer, …

Heart Rate and Natural Running Not rated yet
Hi Dominique This is my second time asking you some questions and am very thankful for your website and for you taking time to answer my questions. …

What is the Average Speed Needed to Run 1.5 Miles in 16 Minutes? Not rated yet
I need to run 1.5 miles in 16 minutes, to do this what would my average speed need to be? Answer by Dominique: Hi there, Thank you for your …

How to Get Back After Illness Not rated yet
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 Not rated yet
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 Not rated yet
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 …

Leg Cramps Spreading Over the Body Not rated yet
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. …

Another 1.5 Mile Run Time Question Not rated yet
I am 30yrs old and currently approximately 55lbs overweight. I am in the process of losing weight for upcoming law enforcement processes of which the …

How Can I Improve My Running Further? Not rated yet
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 …

How Fast Can I Run Without Doing Damage to My Heart? Not rated yet
Hi my name is Mike, I run on the machine of running, so fast, is it risky for my heart or not? Sometimes my heart's heartbeat is going up to 140 or 145 …

Running Times and Frequency Not rated yet
I have been running 2-3 days a week for a little over a year now and I feel like a fairly good runner. But am I running enough? I try to run for about …

Running after Sickness Not rated yet
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 …

Need Running Tips for Police Physical Test Not rated yet
I am a 26 years old male and I am a beginner runner. I am trying for a police oriented job. I want to practice my running because of a test (1.6 Km in …

Ultramarathon-Specifically 100 Miles Not rated yet
I have currently decided to run a 100 miler in July. Do you know of a book that would be good..or have any suggestions regarding a schedule, nutrition …

Having Difficulty with Zone 2 Running Not rated yet
I am a 44yr old male triathlete. I am trying Zone 2 running for the 1st time and I am struggling very much. I feel like I am running too slow. I know …

Beginning Runner Tips Not rated yet
Hello, I recently moved into a new place and noticed that there was a park with a track field connected to the neighborhood school so it motivated me to …

Two Meets in One Week Not rated yet
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 Not rated yet
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 …

I Need to Run 1.5 Miles in Less Than 15 Minutes With 1 Month to Train Not rated yet
I need to run 1.5 miles in less than 15 minutes with 1 month to train. I am trying out for the police academy. This will make my third time trying. I have …

Click here to write your own.

Having a Really Hard Time Being Comfortable with Distance Running Not rated yet
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 …

Tips for Running  Not rated yet
I want to run 1600 mts in 7 min so give me the best running tips for preparing..............? Answer by Dominique: Hi Mohit, Thanks for your request …

How Much Running Should I Do? Not rated yet
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: …

Stretches and Strength Training for Running Not rated yet
I have finally found my running regime, and so far so good. Thanks for all your help. so far. I'm running Mon Wed Fri six miles and Tue and Thur I run …

High School Track and Field Not rated yet
Does the high school track and field course actually measure one mile four times around? Answer by Dominique: Hi Rick, Thanks for your question. …

In the Army - Improving my 2 Mile Time Not rated yet
I am a 36 year old male who just joined the army. I have not run any long distance so I tried on my own to train and was doing ok but my times are still …

Running 1.5 mile in Under 10.30 Not rated yet
I need to get my 1.5 Mile time under 10.30 mins. Been running for the past 2 weeks can't seem to get my time under 10.30. Times I got have varied loads …

Hand Positioning while Running Not rated yet
When you are running, what should be your hand position? Answer by Dominique: Hi Manjunath, Thanks for your running question. It may seem …

How to Spread out the Mileage Not rated yet
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 …

What Heart Rate Percentage to Run a Race at Not rated yet
I have been following your programs starting with beginners program 3, then 10k and am presently doing the half marathon training program. I haven't competed …

Running when over Fifty Not rated yet
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 …

Positioning of My Run -- Running Technique Not rated yet
I am afraid I am running in the wrong position and may hurt myself or not be getting the full effect of my run? Answer by Dominique: Hi there, …

Want to Try Running Twice a Day Not rated yet
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. …

1.5 Mile Run - How Much Time Can I Shave Off in 6 Months? Not rated yet
I am now out of shape (too many fags and drinks over the past 10 years!). Time has come and I need to seriously start getting fit again because I have …

2 Miles in 16 Minutes - Is it Possible? Not rated yet
What are the chances I would be able to run 2 miles in 16 minutes? I am 43 yrs old. I am in decent shape. I can run 2 miles now in 30 minutes. …

Getting back into the Running Groove Not rated yet
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 …

I Want to Improve My 2.2 km Time Not rated yet
I am running 2.2 km in 10 minutes. How can I decrease my time down to 6.5 minutes? Answer by Dominique: Hi Sikander, Thanks for your question …

Treadmill Speed and Distance Not rated yet
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 …

3200m Not rated yet
What are some workouts to run a 3200m under 10 minutes. I ran a 13:20 and want to get it down 4 minutes before next year. Answer by Dominique: …

Training for High School Cross Country Not rated yet
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 …

Need Help with 3k Run Not rated yet
How can I run 3k in less than ten minutes? I just can't do it! It takes me 11 to 12 at least! Please tell me any strategies you know for stamina and …

I Need to Reduce My 1.5 Mile Time by 8 Min in 6 Weeks Not rated yet
I have a very important test in 6 weeks, I need to get my 1 1/2 mi. time from 20.30 min. to max of 13 min. I also need to get my 300 meter dash to …

Running Half Marathon for Young Adults Not rated yet
Can running a half marathon be bad for you if you're an 18 year female? Answer by Dominique: Hi there, Thanks for your half marathon running …

Half Marathon Times for Women Not rated yet
What is a good finishing tine for my first half marathon. I am a 29 year old woman relatively new to running. Answer by Dominique: Hi Lori, …

Speed Training for 1500m and Mile Not rated yet
Hi there, have a question on how to get the most out of threshold training and what type of workouts would suit. I am a 25yr old male, 185cm tall, and …

Click here to write your own.

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
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 …

How to Run a Faster 3200m Not rated yet
I run a 13:44 3200m and a 6:18 1600m and I want to run a 11 minute mile what workouts should I do? Answer by Dominique: Hi there, Thanks for …

Best Running Shoes to Use with Orthotics Not rated yet
I used to run regularly several years ago...no problem with shoes...had them fit by specialty running store. However, after a work-related injury …

Want to Improve My 2 Mile Time Not rated yet
I am new at running. My time for 2 miles is in the low 14 minutes. How should I train? Answer by Dominique: Hi Sean, Thanks for your running …

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
Hello, well my 3200m run is a 10:40PR. I would really like to go to a low 10 by the end of my sophomore year... Should I run more distance or speed …

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
My question pertains to the application of Hadd's Approach to Distance Training for a marathon runner to runners in the 800/1600/3200 distances. After …

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
I run for 30 minutes every other day with a 15 minute warm-up and a 15 minute cool-down. On the days in between I walk for 60 minutes. I eventually …

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
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? 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
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 Not rated yet
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 …

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
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? 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
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 water. …

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 …

Click here to write your own.

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
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? …

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
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, …

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
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 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 …

Click here to write your own.

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
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 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
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 Not rated yet
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 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
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 Not rated yet
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 …

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
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 Not rated yet
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 …

Click here to write your own.

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
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. Not rated yet
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 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
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! 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
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 from …

What Is The Best Heart Rate To Run With? Not rated yet
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 Not rated yet
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 and endurance …

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
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 only stops …

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
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 thing I …

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
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 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
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 10.5 …

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 …

Click here to write your own.

Training for Police Physical Test Not rated yet
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 much …

What Is The Right Running Technique? Not rated yet
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! Not rated yet
How should your head be while running? Should you be looking down at the ground, straight ahead, or slightly up? Answer by Dominique: Hi James, …

Help for a 10 year old Not rated yet
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 …