Q I like to use an elliptical trainer for cross-training when Im injured. How do I best use it to maintain aerobic fitness and fast leg turnover?A Among all cross-training machines, elliptical trainers provide the closest approximation to running, but without the pounding. (Tr...
Q Ive just joined my local gym and want to try a couple of the many classes available. I havent got a bike, but because were always told that cycling is great way to cross-train, spinning appeals. What exactly is it, and is it a good work-out for running?A Spinning is the ...
Q Im training for the Flora London Marathon and as well as following the RW schedules, Im cross-training with weights. For legs, does lifting count as a heavy day, an easy day, or something completely different? I keep the weight relatively low and the reps high, but Im worri...
Q I seem to have been quite a good runner from the start. In my first race I placed sixth; on the next couple I was pushing between second and third. Five years later I appear to be going backwards. I train very hard but I cant seem to get better. My racing times sometimes don...
Q I do my long runs and races with a water bottle that fits around my hand. Is it true that long-term use of these can affect gait and cause injury?A You are right to be cautious about the use of a water bottle that fits around the hand. There’s no research evidence to link their...
Q I know three ways of calculating maximum heart rate (MHR): 220 – age; 214 – (0.8 x age); and 205 – 1/2 age. For a 30-year-old, they all come out at 190, but for a 60-year-old, the results are 160, 166 and 174 – a large range. Which is the most accurate? A In general terms, at t...
Q I understand that haemoglobin levels increase following a stay at altitude. I am soon off to the Alps for a couple of months and wonder how my training will be affected. Will it make my blood thicken, potentially leading to heart attacks? I know cyclists who take synthesised e...
Q I don’t race longer than 10K. Do my training runs need to be any longer than this distance? A Yes longer runs are beneficial, even for 5K and 10K runners, because there is a relationship between endurance and speed. Although a lot shorter than a marathon, the 10K is still an ...
Q I’m a bit overweight so I’ve taken up running. If I stick to the recommended 2,000kcal a day for a woman, will I lose weight? If I eat fewer calories presumably I’ll lose weight faster, but will I have enough energy to run?A Regular running is indeed an excellent way to lose ex...
Q I love running but two years ago my motivation started to slip and I was diagnosed with clinical depression. I am recovering well, and would like to start running again. My therapist says the same amount of activity every day will help stabilise my mood. As I shouldn’t run ever...
