Donnie kindly agreed to share his secrets, which I am sure will help you run faster, for longer
Thanks. I think you have the best running website on the web. Certainly the best advice.
Just curious if increasing miles and running slower could hurt times at distances shorter than the half or full marathon, or if I had been doing something incorrectly? Thanks!
Stronger arms mean a faster pace. Part of your stride is your upper body—strong arms literally pump you forward. To improve your strength and speed, use an exercise band and mimic your arm swing by pulling the band towards you. Once you’ve worked your muscles to fatigue, reverse the motion and push your arms away from your body.
Once a week, go out for your run without your watch, music, or phone. This teaches you to feel your pace instead of relying on numbers.
Hi Mike, thanks for reaching out. Glad you found our post helpful. We actually covered the topic about “running being bad for you” in a podcast episode with Alex Hutchinson recently, I think you will enjoy it http://runnersconnect.net/running-interviews/alex-hutchinson-performance/ We do not really recommend heart rate training as such, and here is why http://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/
In a world of high intensity training fads, advice to slow down might seem counterintuitive, but it works The key to running further, and ultimately faster is to slow down, especially for your long runs. Easy to say, but harder to do. If you take only one thing away from this article, it’s this – faster is NOT always better.
When you’re starting to crash and burn during a race, put a big smile on your face. The mere act of smiling can have a profoundly positive impact on you mentally and physically, often helping to pull you out of your dark place and get you back on track.
Sadly, 65% of my 5k pace isn’t too far off from my marathon race pace. My point is, for people who have disproportionately developed their speed at the expense of their aerobic base, like me, and possibly like many other beginners who often push the pace too much, running based on % of 5k pace isn’t the best benchmark to use. What do you think?
The long run is truly the bread and butter of an endurance running program. It teaches your body how to spend time on its feet, how to utilize fat as a primary fuel source and is a dress rehearsal for the big dance. The secret in perfecting your long runs is to keep it simple and avoid making these common training mistakes.
Soon after you commit to a half or full marathon, it's time to train. Excitement from the target can encourage runners to tackle longer runs than their bodies are ready for at that point, which can quickly lead to aches, pains, burn out and poor performance down the road. The greatest way to assure your success on race day is to follow a plan that starts from where your current fitness level and mileage is.
You may not realize it, but the very same advice that guides new moms is just as helpful to new runners.
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Hi Amie, thanks for the support, happy we were able to help you see how important those easy runs were. Race specific training is very important. Running slower will definitely help you, as you will be able to run faster when it matters, check out these 3 articles to see why….this should give you confidence that you are doing the right thing! We shared three articles below with Scott, if you check those out, they should help 🙂
Here’s a great drill to teach your body to land on your forefoot: Using a line of tape on the ground, practice jump roping with one leg while landing on the forefoot. Stay on the line without looking down.
For perfect running form, your legs should move like the hands on a clock (Imagine tracing a clock with your pedal stroke on a bike. That’s where this clock would be in relation to your body.) When you run, think about bringing your foot up to the 12 o'clock position, reaching out to 3 o'clock, striking the ground directly beneath your body at 6 o'clock, then pushing off to 9 o'clock behind you. This circular motion mimics cycling and allows fast turnover.
I’m just started running (distance) after a 22 year break since being a sprinter in college. I’m 6′ tall, 42 years old and carrying about 25lbs more than I need to. I’ve been running for around two weeks (have a 10K coming up this weekend).
We asked elite runners, coaches, doctors, and more to share their very best advice to help you run farther, faster, longer, and stronger
Your ankles, feet, calves, and legs are going to be used in a way that you’ve never used them before, so they need lots of time to get properly adjusted. I remember when I got my first pair of Vibram FiveFingers back in the day, the first thing I did was go for a long run in them – I couldn’t walk properly for three days afterwards because my calves were so freaking sore.
Process cues are basic instructions for improving running technique (relax the shoulders, soft-foot strike, and arms front-to-back). When you experience pain or discomfort like a cramp during your run, shift your focus to process cues. This technique serves two powerful purposes: It takes your mind off the negative and refocuses it to thoughts that will improve your form and therefore overall performance.
Professionally nomadic, Molly spends most of her time living out of suitcases and chasing the best races, rides, runs, swims and whatever other outdoor adventures she can find. As a writer for Bicycling magazine, she mostly searches out the best mountain biking and cyclocrossing around the world, but trail runs are a top priority too—almost as important as writing about it all! Follow her travels and adventures on Twitter and Instagram at @mollyjhurford
You can also use our heart rate training zones calculator to assist you with this.
Don't fret if you can't make a healthy breakfast. Grab these on-the-go options.
Whoops, I somehow submitted that too soon. Basically my marathon did improve by ~35 seconds per mile (and that included being sick on the day of the marathon). But I was surprised that my 5k times had dropped, especially considering aerobic base still makes up such a large part of a 5k. I was basing my training using Pete Pfitzinger’s methods.
How to run longer
Want to save your knees? Run backwards and uphill. Find a long ramp or a low-grade hill, turn around, and go (just make sure there are no obstacles). This is an excellent way to warm up before you hit your regular route. You'll challenge your hamstrings and develop agility.
9 Weeks is plenty of time, so do not be disheartened. Keep building slowly, and you will be fine, and you do not have to run the full distance before race day. This article above should help you feel better. Let us know if we can help with anything else!
If you experience blisters (and your shoes fit properly), your socks might to blame. Cotton socks can be rough on the toes, so I recommend buying several pairs of socks designed specifically for runners with smooth, sweat-wicking fabric. Two brands I love: Feetures! and Pro Compression.
It is possible to still exercise with asthma—in fact, 10 percent of Olympic athletes suffer from it!
Hi David, thanks for reaching out. That is okay if you are walking and running. We actually encourage that for new runners; http://runnersconnect.net/coach-corner/dont-shun-runwalk-method-experienced-beginners-alike-can-ultilize-runwalk-smarter-training/
Previous to this season, I was doing fewer, but faster, miles.
Really informative article! Certainly going to bare it in mind when my marathon training commences again next month. Thanks!
Thanks for the article. I’m a 5k hobby runner, with an average 5k pace of 10:30. 65% of that for a long run would be around a 17 minute pace, yeah? Only I *walk* faster than that. So I’m not sure what to do. Walk/run intervals? Just walk for the long “run” days? Or does this article not relate to me, where I’m so slow already?
We cannot guarantee it will help you to your time, but it makes the likelihood higher. By the way, I myself am running VLM, and my PR is 2:45, so may see you there 🙂
My buddy Jason over at Strength Running has a pretty extensive and thorough post on dynamic warm ups, including a few routines for you to try out.
Track your progress. If your goal is to run a faster 5k, then keep track of how long it takes you to run a 5k! If your goal is to run barefoot, keep track of your runs and extend your barefoot time each time you run. “What gets measured gets improved.”
Strength training, clean eating, and low impact activity – build up at your foundation to prep your body for running. The less weight your body has to carry around, the less work your legs and joints have to do, the less likely you’ll be to damage your joints and/or injure yourself.
Want to be faster? Don’t let your back leg trail but kick it up to your butt just like a piston. This generates power and repositions your foot faster for the next stride.
Having never run more than 2 miles (continuous run) prior to last week, I look forward to learning more about this foreign concept called distance running! 🙂
In fact, the research indicates that it would be just as advantageous to run slower as it would be to run faster. 50-55 percent of 5k pace is pretty easy, but the research clearly demonstrates that it still provides near optimal physiological benefits.