Running is a common and popular way to lose weight and achieve aerobic fitness. Plateaus occur, however, when you run the same distance at the same pace all of the time. To reach a new level of fitness, you must train yourself to run faster for longer durations. Set new performance goals to become a stronger and faster runner and avoid injury.
Set Realistic Goals
Chrissie Novak, founder and head coach of Austin T3 Training, encourages athletes to set a realistic and achievable goal to run faster. These goals should be attainable and incremental. Set speed and time goals for each training run, as well as the goal race. Aiming too low will not provide fulfilling results, and aiming too high can be a setup for potential disappointment. If you are currently running at a 10-minute per mile pace, don't expect to run a marathon at a seven-minute per mile pace without intense training. Weekly mileage should not increase by more than 10 percent.
Lose Body Weight
A lighter body will go faster with less injury and form fatigue. One of the main reasons elite distance runners are so fast is that they are lean and muscular. In addition to regular training sessions, Novak recommends visiting with a nutritionist or physician to determine if you are at a healthy weight for your height and body type. Losing unnecessary body fat is one way to ensure faster times on the roads.
Improve Form and Mechanics
In his book, "Magical Running," coach Bobby McGee discusses how running mechanics are often the most neglected component of running properly. He describes the proper running style as "running in a tube." Your head and pelvis should be slightly forward with shoulders relaxed. Arms are at 90 degrees close to the body. Strides should be short, fast and crisp for rapid turnover and maximum efficiency. Your feet should land directly underneath your body and not in front of it. McGee says that proper running form is best simulated when running uphill, because cadence quickens and the body naturally leans forward.
Speed Drills and Interval Training
Interval training increases aerobic capacity and leg turnover. Also, according to Marathontraining.com, arm drive, speed and stamina will also improve with regular speed work and interval training. These calculated workouts that can include mile repeats, 800m track repeats and tempo runs prepare your body to run at or above your race goal pace for extended periods of time. As your training progresses, the length of the intervals will also progress.
Hill Repeats
While track workouts and tempo runs improve speed and efficiency, hill repeats build strength, endurance and encourage proper running form. As a runner trying to get faster, you need to recognize the importance of strengthening quads and hip flexors. Strong flexors allow you to attack hills and maintain a finishing kick on the flats. Hill repeats should be done at a pace that allows you to focus on form and proper leg lift. Hill training is also effective at increasing aerobic capacity and VO2 max without doing speed work.
Join a Running Group
Putting all of these elements together is achieved well with a structured running group. Consult your local running store to see if there is a training group in your city for an upcoming goal race. Most groups have coached sessions that incorporate group runs, speed workouts and hill repeats. The benefits of group training include accountability, safety, encouragement, camaraderie and a sense of belonging. When you do start to get faster, you can simply move up to a faster pace group. Plus, training with a group often gives you the motivating extra push to run harder than you would if you were by yourself.
Overload Principle with Training
The overload principle of improving speed simply means that you have to overload and stress the body with intensity and duration during workouts. Then, you give it time to heal, recover and adapt to the overload. Then you overload it again and follow the pattern of overload and adaptation. Without specific training, most people can go out and run the same mileage at the same pace and never get faster. To get faster, you need to place these types of stressors on the body. A good coach can outline a comprehensive multi-week plan that includes specific workouts, as well as specific recovery days and weeks.
Core and Strength Training
According to Beginnertriathlete.com, strengthening your core allows you to keep optimal body alignment and transfer appropriate running power up and down the body, as opposed side movements, which compromise the hip and pelvis. This, in turn, reduces fatigue and bad form. Hip drop and weak gluteal muscles lead to many running injuries. Simple core exercises like squats, lunges and plank exercises go a long way in creating stability and avoiding overuse injuries.
Taper Before Major Event
To run faster on race day, it is imperative to taper, or rest, for a few days leading up to the event. This allows the body to fully recover from the training overload without losing aerobic fitness. During the final taper week, workouts are shorter with small bursts of intensity. This prepares the body and mind for the goal event. It also allows your body to refuel necessary glycogen for the performance. You cannot expect to run faster in an event when you are fatigued, burned out and injured.
Visualize Success
One of the biggest keys to getting faster is to simply visualize success. If all other steps above have been followed, faster times will follow if you visualize the goal. McGee also recommends regular positive affirmations in your run training. Replace negative emotions and self-doubt with positive, powerful and self-inspiring thoughts. It takes time, but eventually the body does achieve what the mind conceives.
References
- Chrissie Novak; founder and head coach of Austin T3 Training; Austin, Texas
- Marathon Training: Importance of Speed Work
- Beginner Triathlete: Importance of Core Work with Running
- "Magical Running: A Unique Path to Running Fulfillment"; Bobby McGee; 2000
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