Run Faster, for Longer.
Are you looking to increase your running speed and endurance? Look no further! In this post, we'll delve into my favourite, science-based tips to help you run faster, for longer.
Running is a great exercise modality that improves your aerobic capacity, cardiovascular system and base-level fitness. With the recent increase in popularity of running since the pandemic, and the explosive growth of fitness racing sports like Hyrox, it’s a great addition to your exercise routine.
Whether you are a complete beginner, or a more experienced runner, these tips will help increase your stamina, speed and strength so you can blaze past your rivals at your next parkrun.
1. Interval Training
What is it? Alternating between high-intensity bursts of exercise and periods of rest.
Why it works: Interval training improves your anaerobic capacity (the ability to produce energy without oxygen) and your VO2 max (the maximum amount of oxygen your body can use during exercise).
How to do it: Run at a fast pace for a fixed duration, followed by a complete or walking rest. My favourite intervals for a 5k are 10 x 400m repeats, with 60-90s of rest. My favourite Hyrox intervals are 6-10 rounds of 4 mins max distance intervals, with 60-90s of rest. Aim for a pace you can sustain for all the rounds, and don’t go too hot out the gate!
2. Strength Training
Why it works: Building strength helps to improve your running form and reduce the risk of injuries by increasing force production, tissue capacity and resilience.
How to do it: Don’t neglect your strength training! Incorporate both bilateral and unilateral squat and hinge variations at least 1-2 times per week. Exercises like squats, lunges, hamstring curls and calf raises are all staple movements. Oblique exercises for the core will also help strengthen your running, as it has to resist a lot of rotation force as your arms swing by your sides.
3. Proper Nutrition
Fuel your body: Eat a balanced diet rich in carbohydrates, proteins, and healthy fats.
Stay hydrated: Drink plenty of water before, during, and after your runs.
Consider supplements: While not necessary for everyone, supplements like creatine and electrolytes can be beneficial for performance.
4. Rest and Recovery
Prioritize sleep: Aim for 7-9 hours of quality sleep each night.
Active recovery: Engage in low-intensity activities like yoga, walking or swimming on rest days.
Listen to your body: Make sure you take at least 1-2 full rest days per week too.
5. Running Form
Good form is key: Focus on maintaining a tall posture, with a slight forward lean. Avoiding excessively swinging your arms across your body, but pump them straight back and forth, driving your elbows back behind you. Don’t worry about heel or forefoot striking: instead, aim for your foot to land underneath your hip to avoid over-striding and applying a braking force with each step.
Consider a running coach: A coach can help you identify and correct any form issues.
6. Gradual Progression
Avoid overtraining: Increase your mileage and intensity gradually to prevent injuries. Avoid increasing your volume by more than 10% each week as a general rule of thumb.
Listen to your body: Pay attention to any pain or discomfort, and see a physio or a physical therapist if any niggles or pains persist.
By incorporating these science-based tips into your training routine, you can improve your running speed and endurance. Remember, consistency is key. With dedication and hard work, you'll be well on your way to achieving your running goals.
