How to get Faster - Running
In this blog post, we will explore powerful strategies and training tips that can help you unleash your running potential and reach new levels of speed and efficiency! Oh and in case you missed the PTO: US open this weekend, you missed one of the all-time greatest run splits in the history of Triathlon, by Jason West! He ran a blistering 56:22 18 km(11.18 Mile) run! So, I figured this would be a perfect place to talk about what it takes to run faster - Jason West faster! Let's lace up our shoes and embark on the journey to faster, smoother, and more enjoyable runs.
1. Build a Strong Running Foundation:
Before focusing on speed work, establish a solid running foundation. Regularly incorporate easy runs into your weekly training routine to improve your aerobic endurance and running mechanics. Building a strong foundation will prepare your muscles and cardiovascular system for more intense workouts.
2. Include Speed Workouts:
Speed workouts are essential for improving your running speed across any distance. Integrate interval training and tempo runs into your training plan to enhance your overall speed and stamina. Some effective speed workouts include:
a) Interval Training: Perform short bursts of high-intensity running (e.g., 400m or 800m repeats) followed by brief recovery periods. These intervals enhance your anaerobic capacity and increase your leg turnover.
b) Tempo Runs: Run at a comfortably hard pace, just below your threshold, for a sustained period (e.g., 20-30 minutes). Tempo runs improve your lactate threshold, allowing you to maintain a faster pace for longer durations.
3. Hill Training for Strength and Speed:
Incorporate hill training to boost both strength and speed. Running uphill engages additional muscle fibers, enhancing your power output. Hill sprints and repeats will improve your leg strength and efficiency, making you a stronger and faster runner on all terrains.
4. Plyometric Exercises for Explosive Power:
Include plyometric exercises in your strength training routine to develop explosive power and running economy. Exercises like box jumps, bounding, and single-leg hops enhance your leg power and efficiency, translating to faster and more efficient strides during your runs.
5. Proper Running Form:
Maintain proper running form to maximize your speed and reduce the risk of injuries. Focus on tall posture, relaxed shoulders, and efficient arm movement. Aim for a mid-foot strike and avoid overstriding to optimize your running stride.
6. Nutrition and Recovery:
Optimize your nutrition and recovery practices to support your increased training intensity. Fuel your body with nutrient-rich foods, ensuring an adequate intake of carbohydrates to sustain your energy levels during workouts. Prioritize post-run recovery with stretching, foam rolling, and ample sleep to promote muscle repair and prevent burnout.
7. Gradual Progression:
Gradually increase the intensity and volume of your speed workouts to avoid injuries and overtraining. Listen to your body and incorporate sufficient rest and recovery between hard sessions.
Conclusion:
Increasing your run speed is a fulfilling and achievable goal that requires dedication, smart training, and proper self-care. Establish a strong running foundation, incorporate speed workouts, and leverage hill training and plyometric exercises to enhance your strength and explosiveness. Prioritize proper running form, fuel your body effectively, and prioritize recovery to optimize your running performance. As a professional triathlon coach, I encourage you to embrace these strategies and work consistently towards increasing your run speed. With determination, persistence, and a focus on continuous improvement, you'll unleash your running potential and enjoy the thrill of faster, smoother, and more successful runs. Happy training and best of luck on your journey to becoming a faster and more accomplished runner!