Running faster and longer is what most endurance athletes strive for. These tips will help you train, learn to run, bio-hack your training to run faster and longer, and increase your endurance.
Running Form and Mechanics
More running isn’t necessarily better. Poor run form or mechanics will make you better at running inefficiently. This is why good mechanics and technique will improve speed or maximum pace.
First, we are going to cover where to start. You don’t need to want to improve your running times. In training for a half-marathon or marathon, it is essential to have good mechanics. The proper running technique will make covering 13.1 and 26.2 miles more pleasant.
Good form equals speed, even if your main focus is on the 5k or 10k events. Therefore, good run form is important for all distances of runners.
Perfect Posture is Fast
The first step to improving running performance is to get a posture assessment. A balanced body makes you a fast runner. Here are a few posture assessment programs. Here a just a few programs.
- CHEK Posture Assessment by a Practioner
- PostureZone App
- Physical Therapy Assessment
- FMS Functional Movement
A posture specialist will assess any imbalances and give you a strength training program designed specifically for you. After that, doing the program recommended will improve your posture and form.
Additionally, a personal trainer is a good investment when you get started if you are concerned about how to do the exercises.
A good exercise program will include weight training to stabilize your core muscles, hips, glutes, and hamstrings.
Run Form and Technique
Proper running form and good technique will help improve your running pace, increase your running speed, and make you an efficient runner. This is essential in any race, but especially marathon training.
Stride
It is vital to have an efficient stride. Overstriding happens when your front leg extends too far in front of your body when you run. This causes strain on your joints and slows you down.
This is common for many runners who need to realize that their stride length is too long. Having a good stride will help your running economy and help you run at a faster pace.
Cadence
According to legendary running coach Jack Daniels and Pose Method Founder Dr. Nicholas Romanov, the perfect cadence is 180 steps per minute. Every time your foot hits the ground, you count a step.
Lean or the Fall from Ankles
In the Pose Method of Running, it is called the fall. In Chi-Running refers to it as lean. Both methods highlight that learning should be done at the ankles, not the waist.
Leaning will help you run faster and more efficiently. Efficiency will give you more energy when you need it during the second half of the race.
Use Your Arms
Swinging your arms will help propel you forward. Your arms should be in sync with your legs. Studies have shown good arm form can improve efficiency by 3-13%.
Base Building and Speed Work
Low-intensity workouts and speed work have been shown to improve running performance. This is referred to as base training. This helps enhance aerobic efficiency, musculoskeletal durability, and fat burning.
Speed work, or interval training, is high-intensity training. This helps your body update oxygen. Speed and base workouts will increase your running pace.
Base Building – Want Speed, Slow Down
Want to increase your running pace? Build your aerobic base and cardiovascular endurance with MAF (Maximum Aerobic Function) Heart Rate Training. Building an extensive base with aerobic function training. Check out Dr. Maffetone’s deets on MAF running.
Speed Work
Any short session is referred to as speed work—a few warnings. Incorporating faster speeds into your running schedule can open you up to injury if you don’t warm up properly and cool down. Therefore, ease into both speed and hill workouts, and you start running at faster paces.
Strides
Strides are little bursts of faster running. Each stride lasts about 15 to 30 seconds of running with the same amount of recovery.
Hill Sprints
It would be best if you had a little fire under your feet. Hill training is link speed workouts on steroids. Hill workouts are great for doing double duty. Conveniently, you get speed work and hills done at the same time.
VO2 Max Interval Training
Research has shown that intervals between 3-5 minutes can improve your VO2 max. Running over 5 minutes is too hard to keep the pace up for improvements.
Fartleks
Fartleks means unstructured speed workout. Another term for fartleks is speed play. Once warmed up, you would alternate increasing your speed at a faster pace followed by recovery periods at a slower pace.
Tempo Runs
Tempo runs are runs that require sustained effort. The pace with tempo runs speed; you’ll push your body and hold it at a steady pace. You get your heart rate up and maintain a fast pace to test your stamina. The tempo run pace is one you can sustain.
This is different from many interval training workouts, which work to reach maximum speed and then recover.
Lifestyle Factors
Here are some running tips that don’t involve running at all. Many lifestyle factors will help you run faster.
Consistent Training
Above all, this is the most important habit to run faster. It is easier to get better with a running routine.
Following a training schedule will ensure you get your long runs, short runs, and rest days in. All are important in improving your running speed.
Ramp Rate
It is tempting to want to run faster as soon as possible. The idea more is better is not valid for running or most endurance sports. Each training session with recovery adds to each other. Prevention is better than cure. It is advised not to increase, at most, 10% of volume and intensity by each week.
Gradually increasing your training while running consistently will help you build a solid running base.
Listen to Your Body
First off, we all adapt at different rates. Therefore, you may recover faster or slower than another athlete. If you feel like you need more rest, you likely do. Take a rest day and start stronger for your next training session.
Rest and Recover
The act of running tears down the body. You get stronger when you recover. Accordingly, take rest days when scheduled. If you don’t feel well-rested and sleep more than 7-8 hours a day, consider devices that measure your sleep, like a Garmin, Oura Ring, or Whoop.
Getting the rest and recovery you need will ensure you are ready for the intensity of your workouts. Speed work, fartlek, and hills require a rested and recovered body.
Running Support
Hiring a running coach, joining a road runners club, and attending running clinics can help you get the support you need to learn how to run.
A certified running coach who has been trained in running technique is best.
Nutrition that Helps You Run Faster
Eat Real Food
There are lots of names for a natural food diet. The carnivore diet, paleo diet, and the Whole30. It doesn’t matter what the word is. All things considered, it is vital to give the body the proper building blocks to repair itself.
A few of those essential building blocks are protein and healthy fats. Protein repairs and builds muscle and bone. Fats are used to building cell membranes, hormones, and never tissue.
Ensure you are getting enough natural fats and proteins found in nature. You will be off to an excellent start to becoming a faster runner.
Caffeine for the win
Good news for coffee addicts (me). Caffeine will improve your speed and endurance.
Training and Racing Fuel
There are many fuels out there that are ideas on what is best. The best training and racing fuel make you feel good and don’t give you sugar cravings outside training.
Use the smallest minimum dose of what works.
In Conclusion
Improving your speed and endurance doesn’t require mental toughness. It requires consistency, and good form, gradually increasing your fitness over time. To ensure your success in crossing the finish line with a smile, find a routine that fits you and your goals. Check out our other articles about running.
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