This is a section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, email me or join Xpert.PH to get access to more expert advice!

Hillrunner asks:

Hi Ms. Noelle I’ve been running for more than a year now. I’ve joined a lot of races and always wanted to find out if there is a proper breathing technique when running. Sometimes I think I’m working out my lungs too much.

Breathing provides oxygen which helps fuel our muscles. When you think of your body as an engine, your lungs are its cylinders and how much you breathe is your intake capacity to help burn fuel more efficiently and power the engine to go faster.

Here are two tips to help you breathe better on your next run: read more »

This is a section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, contact me!

I love being on Twitter because people can ask me questions and I can reply on-the-spot. Yesterday as I asked my followers what races had happened over the weekend, I got this question from Monica (@xeniamonica):

Hi I joined my second fun run this morning… @TEN_Moves at the Ayala Triangle. The first I had was last year in January. Can I ask for your advice? Coz I got leg cramps so I finished the race limping/walking and not running… It was supposed to be 2.5 kms… I ran about until one-third of the race then I just walked after. Honestly, my exercise daily would be my brisk walking from dela Rosa to Mapua Makati. If you can call that exercise. :)

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This is a new section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, contact me!

I mentioned in my Yurbuds review that I haven’t run with music in two years. Now that I’m about to do that again for specific workouts (track/speed), I realize that my old playlist needs refreshing.

Benedict asks:

I just read your review of yurbuds and you mentioned something about filling an mp3 player with your favorite running songs, so I would just like to ask what songs would you say is a must have in any running playlist? I’m looking to expand my playlist since it’s only good for 10k runs and that’s already with some songs repeated. Thanks!

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This is a new section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, contact me!

Whye said:

“Hi Ms. Noelle. I’ve always been in awe of how fast you run. I’m female, 25 years old and just started running July of last year with several 5K races until I moved to 10K to up the ante. I’ve been doing five 10K races already and I still average 1:23 on my official results. How do I improve my speed? I only stand 5’0 and I know that it isn’t the only reason but does height affect one’s speed? I can’t seem to last long when I go faster than a 7:15 pace. I always feel my lungs would burst. Is there a proper breathing technique so I won’t go running *sorry for the pun* out of breath? Thanks.”

Hi Whye! Sorry it took so long to get back to you on your questions. Speed is affected by genetics (which include height and muscle make-up) and training. Obviously we can’t do anything about our genes, which make some of us taller or shorter than others, or endow us with more or less muscle fibers. However, it’s not what you’re born with that can limit how fast you can go; it’s what you do with it that counts. The Japanese aren’t among the tallest people in the world, but they’ve produced a number of Olympic medalists in the marathon.

To increase speed, a runner must incorporate speedwork into their training. read more »