The No.1 Way to Run Faster for Longer

whether you're training for a marathon this video is sponsored by squarespace the elliot kipchoge of website builders it's one thing to train your body to run progressively longer distances slow and steady but if you want to run faster and sustain that running pace for longer there are a number of specific types of workouts you need to be doing regularly as well as some mental tricks i'll tell you about in a moment let's start with arguably the most important part of running faster for longer and that's building a solid base of aerobic fitness even the hard and fast shorter distances in the world of distance running like 5k are events where your performance is determined by your aerobic fitness as you become more aerobically efficient as a result of lots of easy paced running mileage you'll find that you can run faster in a given heart rate zone or level of effort you'll notice this progress in training because after a block of 12 to 16 weeks of consistent aerobic running you'll be able to run without getting out of breath at a pace that previously would have had you gasping for air the misconception about aerobic based training is that not every run has to be super long to be effective of course a weekly easy paced long run has added benefits like training your body to handle more time on your feet essential if you're marathon training but the most powerful approach is to focus on increasing your weekly mileage or cumulative time spent running in your aerobic zone each week eliot kipchoge the fastest marathon runner in the world reportedly runs 110 to 120 miles per week which isn't that unusual for an elite marathon runner most of it at an easy aerobic pace of course you and i don't need to be aiming for that kind of astronomical weekly mileage instead start by looking at what you're doing right now and potentially increase it slightly if you're currently in a comfort zone with your weekly running mileage we're all at different points in our running journeys and be sure to listen to your body but most runners will benefit from adding a little let's say 10 percent more easy paced mileage their weekly running schedule just to further build their aerobic capacity now a coach once used an analogy which really resonated with me you'll see why in a second when talking about the balance of aerobic training and speed work he described a classic victoria sponge cake yeah that piqued my interest he said that the sponge is your aerobic training and the icing is your speed work for some reason that always stuck with me so the speed work is the added bonus on top of the solid aerobic cake sorry base you've built it's important but can't be a substitute for that important base of endurance and stamina of course there are lots of different types of speed training you could do to become a faster runner but here where we're talking about running faster for longer the type of speed work that i want to focus on is tempo training tempo workouts are often described as workouts that have you running at a sustainably uncomfortable level of effort if you're working appropriately hard you definitely wouldn't be able to hold a conversation with a running buddy during a tempo session another helpful definition of tempo pace is the fastest consistent pace that you can maintain for 60 minutes for a lot of runners that equates to something close to their 10k race pace if that helps for context the main physiological benefit of tempo runs is that over time your lactate threshold rises meaning that you'll be able to run harder and faster before the levels of lactate in your blood begin to significantly increase a sign that you're no longer running aerobically and that your body has switched to the anaerobic energy system we've all been there the point where your body says you're either going to have to stop or slow the heck down kipchoge regularly runs 20 mile tempo runs during his build up to a marathon which is a little mind blowing but bear in mind that that would only take him around 90-ish minutes to do so i'm not suggesting for a second that you do that instead normal runners like you and i could just go and run hard for half an hour and call it a tempo run but you might want to add a little structure here are two ideas number one a progressive tempo run where you start out at your half marathon pace for 10 minutes then switch to your 10k race pace for 10 minutes followed by your 5k race pace for the last 10 minutes or number two what i know as a broken tempo workout where you run two times two miles at your 10k race pace with three minute walking recoveries in between then walk for three minutes and then run two times one mile at your 5k race pace with two minutes walking recovery in between do you do this type of workout regularly let me know down in the comments or if you want you could write a whole post about it on your own running blog made with everyone's favorite website building tool squarespace in fact whether you're finally getting your own business up and running want to make a place to share a new hobby passion or obsession or you're looking to create a personal blog squarespace make it super easy plus with squarespace you get access to all their marketing tools and analytics and personalized support from their award-winning customer care team whatever you need they're available 24 7 to help out go ahead and start your free trial today over at squarespace.com forward slash james dunn and when you realize you love it make sure to enter the promo code jamesdonecheckout to get 10 off your first purchase it's all well and good to know you're doing the right workouts in training easy runs long runs tempo runs etc but one of the biggest challenges that so many runners struggle with is their ability to push themselves hard enough mentally during the latter stages of a long run or when it really starts to get tough during a tempo workout running can be such a solitary activity and honestly that's one of the reasons i love it but it does mean you're out there alone with your thoughts and that self-talk that can either be super empowering or the devil on your shoulder telling you that you can't getting over the mental hurdles that often stand in the way of a good run can sometimes be a real challenge but there are some simple and effective strategies you can use to keep yourself pushing hard to run faster for longer where the little negative voice in your mind might otherwise want you to stop here are some of my favorites number one entering more races or events whether you see yourself as competitive or not there's nothing quite like the motivation and inspiration that can be found at an event whether it's your local 5k or a big city marathon the atmosphere supporters and other runners make it almost impossible for you not to find that extra bit of energy when you need it the most not every race needs to be a top priority with a goal of setting a new personal best in fact you can be selective about just where and how you choose those ones but there's definite value in entering some races and viewing them as a training run with a number so that you get the miles in that you need for the day whilst also benefiting from the atmosphere and the environment created by being surrounded by fellow runners number two join a running club for many of the same reasons i just talked about but also the camaraderie of having company on those long runs in tempo sessions distraction is such a powerful way to trick your mind into running longer than you ever thought possible and number three listening to music or podcasts now this is a divisive one as i know plenty of runners who can't stand running with music and are worried about the safety implications of running with earphones but i also know runners from beginner to pro who feel that they can only get a good workout if they're accompanied by the right playlist if you don't know which camp you're in then perhaps try running with music or a podcast and see how you get on but be sure to use bone conducting earphones rather than in-ear ones so that you can hear the surroundings properly safety first the next thing that will help you to run faster for longer is to focus on building strength both on the run and alongside your running you can have a super strong aerobic system and the mental fortitude of i don't know someone very mentally strong but if your legs and core don't have the strength or strength endurance to keep your running strong mile after mile you're going to have to slow down or stop there are different ways to build the strength to run faster for longer some of it happens in the gym other parts out on the road and trails let's take a closer look i'm a big believer that as a general statement there's no downside to getting stronger so i'd always rather see a runner doing regular exercises like squats lunges and step-ups to build strength in their legs and various plank variations to build core strength of course where you are in a given training block will make it more or less appropriate to focus on heavy strength work like lifting weights in fact i'd leave that for base building periods and as you get more into your race specific training focus on body weight routines that put less lasting fatigue into your legs there's just no point in compromising the quality of key running workouts during an important training block at some point i'll make a video about weight training for runners so keep an eye out for that one and subscribe if you haven't yet then there's the type of strength you build by running itself for me that comes in two forms strength gained by running lots of hills and training and strength gained by running miles and tired legs but be careful with that second one towards the middle of a marathon training block i'm a big fan of a medium long run the day before my weekly long run so that i set out on the long run with a little fatigue in the muscles i've always found it a great way to teach my body to run well on tired legs and develop the strength endurance needed to do so strength work in the gym is great and important but nothing puts running specific strength in your legs like mileage i'm old school like that next up make sure you watch the video shown on screen right now to learn the secrets of how to build speed and endurance together to run faster for longer i'll see you over in that next one

Channel: James Dunne

Views: 148,722

Keywords: how to run faster for longer, how to run faster, running tips, elite runners, pro runner, pro runners training, how to run faster without getting tired, marathon training, james dunne, kinetic revolution, kineticrev, run faster, 5k run, improve running speed, how to get faster, running training, eliud kipchoge, aerobic running, james dunne run faster series, running, how to run longer without getting tired, how to run longer

Id: KE-jMpMujeA

Length: 9min 39sec (579 seconds)

Published: Mon Aug 15 2022