The Smartest Way to Run FASTER (Speed Science Explained)
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- Опубликовано: 12 июн 2024
- Want to run faster? I summarize dozens of running books that explain how to improve your speed!
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Getting faster isn't a mystery. If you want to improve your speed, run faster races, and ultimately become a better runner, the solution is to follow exercise science and coaching best practices.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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TL;DW
1. Always be developing the aerobic metabolism
2. To get faster you have to train fast
3. Race frequently
4. Consistency (run regularly, no long breaks)
5. Must cycle through "seasons" regularly (Training plan -> Race -> Recovery -> Next training plan)
you a legend
TL;DR :)
How about improving your running form. Learning to run well will provide extra speed and efficiency.
Running is indeed very addictive. I'm an amateur boxer but also I love long-distance running...🏃♂️
Great principles. I'm in my fourth year of mid-life running, and the concept of touching speed on just about every run has made the lifestyle much more fun in recent months. I do believe in taking time away from running for short spells, especially after marathons; but yeah, 10-15 days will do for me and probably for most folks as long as they are injury-free. These short 1-2 week rests a few times per year probably have some good injury-prevention benefits as well.
Ah, you missed one very important aspect, you need to strengthen your muscles and ligaments or you will get injured.
BINGO! You gotta muscle balance OR you risk injury Training is great BUT you must stretch properly use weights to support/strengthen your posture etc etc etc
Single leg strength training has been amazing for me
Right. Seems like this is clearly from the perspective of😊a young ish runner. (I'm 70, and even would add much more. )
Strength doesn’t prevent injury. Athletes get injured all the time.
This is what im on the net for, listening to people who have read the books i should have. thank you
I also must admit that you information is true. As an elite runner from east Africa, the principles you mentioned are very very important and true. Nice one information 👍🏽
Very clear well said information. I'm a lifelong runner. My son is now in HS XC in FL. This is so good for them to hear at a young age. Thank you!
Great advice! Love to see your runs around Denver! I live in Aurora, but my wife and I run around the Denver Metro. Keep up the great videos. Looking forward to the Nick Willis interview!
Jason, I'm a new follower and I am getting motivated again to run, at age 68 and after 18 months of no running during the pandemic.
I live in Wisconsin and we're just going into our winter, which limits my running location options. I am currently running on a treadmill at the YMCA. Have you created a video on indoor training? I have some ideas, since I can increase the incline and speed on the treadmill.
Outstanding content as usual!
Thank you for sharing from your experience and knowledge, very helpful
Great tips! I'm going to incorporate strides more often in my easy runs. I'm jealous of that book collection!! I'm headed into my first full year of training in almost 30 years. After a fall on ice, I always switched from running to other activities during the harsh New England winters. Every spring was like starting over, and I haven't shown improvements in decades. I've switched to ultras, partly because it forces me to keep plugging away over the long cold dark winter.
I’ve been training for four months. I now run for one hour three times a week. I started interval training today, and I think this will improve my time for a five K. I’m 75. I know I say my age all the time so if you have any advice for an older guy let me know. Two days a week I do strength training. Next month I’ll start racing 5ks 😂
What I learned from years of racing that age is only a number.
I’m now running 10k practice runs and the real race is one week away.
@@peterwhite7428awesome Peter!!
@@maggie0285that is not true for athletics but the spirit is to be appreciated
Legend!!!!!
Great advice. I am a 58-year-old old new to running (1yr) and remaining injury free is my priority so Strength and mobility movement specific to running is crucial .
Understanding of the running gait cycle will also help get faster
Agree with the principle of running fast to get faster.I tried MAF and got good at running slow!
This was great! Thanks Jason
Thanks for this great article, love this👍🙏
good stuff.. thx for the info
thx for your infomation!
Repetition is the father of learning.
Great information
Thank you jason
Thanks, that’s great advice, I always wondered - what next, after every race
You convey the concept of development through consistency so well. Always appreciate the helpful insight 👍
Thank you
Good advices.
I’m aiming for the consistency now that I’m doing more weight training. I kept on getting injuries (43 yo), they set me back every time but I’m feeling much stronger now
My runs were slow and boring. I've been doing shorter faster runs. It's more satisfying. Back when I first started racing I remember doing 35 races in one year. It's a great way to get faster
Thanks
“Nothing in these books about not running”
“My coach said running is a lifestyle”
“If there was a secret sauce for running, it’s just doing it a lot”
“Runners find the time”
These are all things I’ve found out for myself over the last year since I started getting into running. A few months ago I decided I was going to start shooting for 60 miles a week, and it’s been hard. It’s been difficult to always hit that mark because I don’t end up running 10+ miles every day. So I thought about things for a while, and finally came up with a solution - run every morning before work starts.
Even if I don’t hit the 60 miles a week mark, I’ll at least be more likely to run every day - I was having issues running every day since I was waiting until after work ends to run, and then some days friends etc would hit me up. So I’d end up skipping my running or only getting 1-2 miles in.
Good to hear your “summary” of these books is more or less what I’ve been forming in my head!
Good advice!
Wow, the best advice
1:55 - This only applies to getting faster for long distance running. If you want to get FASTER for football, baseball, basketball, or soccer, aerobic training is detrimental. Aerobic training catabolizes muscles, decreases vertical jump, and saps explosive power. Get a volleyball player and make him/her do aerobic training, and it's almost certain their vertical jump will decrease.
Not only are you wrong, but you're commenting on a RUNNING channel about other sports 🤣
@@StrengthRunning I have no clue what kind of channel this is, as I've never heard of it. It just popped up while I was browsing. The title of your channel is "strength running", so it must have something to do with strength. I'm simply commenting on what was said at 1:55, and I don't believe anything I said was incorrect. Specifically what did I say that was incorrect?
@@user-sg8kq7ii3y Stop commenting on random videos that you don't understand
Consistency is everything! How hard do you want to work? That’s really the only question.
Nice video man. I don’t run distance but the themes discussed transcend distances, events, and in some ways even sports.
I’m just starting running in college because I am taking a body weight control class and I and l want to thank you for reading all those books 😂🙏🏼
Flo Jo's mechanics training would be the ultimate guide.
Awesome 👍🏿
شكرا جزيلا
What do you do if you play a winter sport in between cross country and track? Like basketball and regularly lifting
@StrengthRunning how should the summer runs be? So they be 4-10 mile runs at aerobic pace (for a high school runner)
Everytime my Mrs had a child, fitness takes a hit. Was always able to maintain a level, but it seems to be harder each time to get fitter and faster again.
You have a really nice style of storytelling. New subscriber!
Hey, Can you please share your book list :)
I run races up to half marathon and I've been testing various training programs for more years then I'd like to admit. The biggest mistake I see people do is train too hard(prolonged high HR), and too often with not enough recovery. The equation is simple, stimulate the body with training, and allow time to recover. The hard part, what is the best stimulation and how do you know what the recovery time is. I've done the 80/20 rule, and maffetone method, etc, and bought into the requirement of high weekly mileage.
I propose something different, I don't think we need to do much of any specific aerobic/low HR training, these sessions are usually long and require more recovery time then you think, with only very small if any gains. This can also lead to overuse injury, then you can kiss any gains away...If your young you may not have experienced this yet... Sessions should be short as possible with enough stimulation to promote growth, this allows for faster recovery, more weekly sessions and the most important constant measurable gains. The outcome of the training session needs to be fed back into the training itself, in a closed loop, this automatically produces the correct training load each time. It compensates for off days, and hits hard when you feel good. I'm still fine tuning the program but I've never had better results with any other training block. The simplest explanation is that it uses a varying interval(duration and pace) controlled by heart rate data.
When I was running for a bit in my late 20's, I found this to work really well for me as well. I'd run just 3 times per week, usually 2 hard sessions for 20min on Monday and Wednesday, , and a longer 60min run on Friday. It seemed to really help my 5k times at that time (I was still a very inexperienced runner, but I got down to a 21:30 5k time in just 2 months, racing every other weekend), but then I got injured because I didn't even have REAL running shoes at the time. They were generic NB trainers that were already several years old and were more like trail shoes also lol. I had no clue back then.
Now at 37, I'd trying to run more regularly...I run pretty much every day during the week just to stack some mileage, usually 5-6k every morning before work. The weekend allows me to have a speed session and/or long run, whatever my body is feeling that particular day (I'm not the best with my sleep). I'm back to running 5k in the 21-21:30 area, but it feels like it was a lot harder getting their now vs before. I'm not sure if it's being 37 vs 28-29, or if I'm just running too often. I've been staying injury free for 8 months now, so I don't feel like I'm pushing it too hard. I run about 40-50k per week, and I'm very conservative about increasing my mileage because I don't want injury issues (I work on my feet also).
Love the video. There are not "secrets" or shortcuts to running faster, which is a great lesson for many areas of life. I had a couple questions though:
Would you recommend racing during the base building season? I'm doing base building this winter after a doing monthly 5ks in the summer and fall.
Also, I've started adding 4-5 strides after my three easy runs each week. During base building season, would you recommend doing more strides than this?
Thanks Nicholas! Racing during the base building season can be done, but you won't feel sharp and your times will be slower. It's also contrary to the goals of this phase of training, so I don't really recommend it. The # of strides you're doing sounds perfect to me! I typically advise 2-3 sessions of 4-6 strides per week.
I have my plans but I just cannot stick to one Ill just do what feels right for me at that day
Great video.
Question is I’ve been puzzled about this and I’m sure this other thing won’t work but I’m 61 years old so recovery is priority I work two jobs and I have a family so I’ve been hearing about these ladies talk about their nine miler marathon program on like three days a week I’m pretty sure but that won’t work direct and I guess the plan is that your two days a week do you run 9 mile runs at it like a steady play pace and one day a week you run speed workouts and maybe a couple days of work you do you do strangling or maybe CrossFit date or cross training that sounds tempting, but I don’t think it would work
Good stuff. Always loved the principle of shocking the system by either doing something a couple weeks out from a big race that would shock the system or crash training for a few days.
I like Nick Willis , great athlete !
Okay. I don’t know what a fart lick is, but I’m 75 training for a 5K. I can run a 5 k but I want to get faster. I was pretty fast in my late 60s then stopped. Now I figure I should run a practice 5 k three times a week. Is this a good idea ? Or should I run farther sometimes?
Peter, I'm 64. If I were you I'd only run that 5K once a week. The other 2 runs would be longer but slower, with maybe a couple of sprints sprinkled in. But I don't have as many books as coach.
FARTLEK: long run with short stops for obstacle exercises in between. It's like combining anaerobic and aerobic training. Fartlek training will get you faster.
Your the first person I've seen lately saying that to get faster you need to run faster.
Most of the people currently are saying to run faster, you need to run slow. Zone 2.
It's a balance between them. No one can run faster everyday without getting injured
How often should a 10 year old sprint per week.
There's only three ways to run faster; increase stride length, average leg turnover speed and aerobic endurance/capacity 1) train to increase leg turnover endurance (not speed as such). You need to train to be able to keep the legs turning over fast (low push force, moderate sized strides are fine during this training) or endurance train individual muscles responsible for leg turn over using weights/bands (eg leg flexors). Note you cannot significantly increase max leg turn over speed, just the average time to hold a particular speed. Therefore don't sprint all out, just hold a speed that's faster than your current. Progressively increase the speed but balance this with duration/endurance.
2) Minimise foot strike duration; working on the technique of trying to minimise foot strike duration will strengthen the required muscles but you can also individually train the muscles responsible that allow that (eg calf holds, foot arch strength, one leg balance). 3) Increase average force of each foot strike, which leads to an increased stride length through dynamic strength training or sprint training. Remember you should link this training to reducing foot strike duration too. 4) Increase average aerobic endurance and average capacity.
💯
Is this a 5 zone model ?
Yes
Would you ever jog? Junk slow miles?
Hmm LSD and Speed - not sure I would get much done TBH
You put everyone in the same pale. What about masters runners? You should touch on recovery for older runners.
❤🎉🎉🎉
Running with someone faster than you.
I ran from age 15 to age 50 . My best marathon time... 2 hours 40 minutes. 5K 15 minutes. 10K 31 minutes. I found..........drinking a 12 pack of beer per day helped me put in the miles !!! And they say alcohol dehydrates you. Wrong......because that almost the only thing I drank ! The day " before" my best marathon......I drank 16 beers. Ready to run ! And... Im 6 foot 5 inches tall. At the time of the marathon my weight was 235 pounds ! Many options relating to running. Its called desire !
You must of got a girlfriend that chases you!
Run till you vomit. Run till you can't anymore. And Run more. That's the only way
Run till you crap yourself.
Ummm
hilarious!
..and when you can't run with your legs anymore, run with your heart..never give up!
Whatever you read you will not be Eliud Kipchoge
Why are you surprised you got a girlfriend? Because women can’t also be interested in running? 😒
Have you ever come across any information that long distance running actually has a deleterious effect on the heart ? Just watched a TED talk about just that from a cardiologist.