RUNNING FASTER - How to Run Without Getting Tired

Summary

This video script emphasizes the importance of aerobic fitness and proper running technique for improving running speed and endurance. It debunks the myth that hard runs are the only way to get faster, instead advocating for a balanced training approach that includes slow, conversational pace runs to build aerobic base and regular strides to enhance neuromuscular fitness. The script also highlights the overlooked aspect of running form, advising on stride length and cadence to achieve a more efficient running style.

Takeaways

• 🏃 Running should be varied and not always at maximum effort to avoid injury and burnout.
• 💪 Building aerobic fitness is crucial for maintaining a fast pace beyond 90 seconds of running.
• 🔍 Anerobic energy can only sustain short, intense bursts of exercise, not longer runs.
• 📈 A 16 to 20-week block of aerobic base building with slow, conversational pace running is recommended.
• 🚦 To improve aerobic fitness, aim for gradual increases in weekly mileage and frequency.
• 💡 Using a heart rate monitor can help gauge improvements in aerobic fitness over time.
• 🏃‍♂️ Speed training is important but should come after establishing a strong aerobic base.
• 🧠 Training the neuromuscular system helps maintain the ability to increase pace when needed.
• 🌟 Regular strides and plyometric exercises can enhance neuromuscular fitness and running efficiency.
• 🦿 Improving running form by focusing on stride length and cadence can lead to faster running speeds.
• 🏞 Hill reps can reinforce better running form and biomechanics for improved efficiency.

Q & A

What is the common mistake that many runners make when trying to improve their speed?

The common mistake is thinking that they need to run every run as hard as they can to get faster. This approach often leads to injuries and a dislike for running.

What is the key factor in determining how fast a runner can maintain their pace for extended periods?

The key factor is the efficiency of the aerobic system, which is crucial for running beyond about 90 seconds.

What is the recommended way to train aerobic fitness for runners?

It mainly requires lots of slow, conversational pace running. The focus should be on training volume and frequency, committing to a 16 to 20-week block of aerobic base building.

How can runners avoid losing the ability to turn on the pace when they need it?

By not neglecting training the neuromuscular system, which is crucial for maintaining the ability to run at faster paces.

What is the role of the neuromuscular system in running and how can it be trained?

The neuromuscular system is important for leg speed and coordination at faster paces. It can be trained with regular sets of strides and short bouts of jumping rope.

What is the significance of incorporating strides into a running training schedule?

Strides help to complement the easy mileage needed for building endurance by allowing runners to feel a little bit of speed in their legs.

What is the 'little-known secret' about speed training that experienced runners often overlook?

The secret is the importance of consciously working on running form, focusing on stride length and running cadence to fundamentally transform running performance.

How can runners increase their stride length effectively?

By focusing on lifting both the heel and the knee higher than usual while running, which allows for more ground to be covered with each stride.

What is the relationship between running cadence and stride length in terms of running faster?

To run faster, runners need to both increase their stride length and gently increase their running cadence to make quicker strides.

How can hill reps help improve running technique?

Hill reps reinforce a new movement pattern and improve biomechanics by focusing on higher carriage of the foot and increased knee drive.

What simple things can runners do to improve their running form?

Runners can work on aspects like lifting the heel and knee higher, increasing cadence, and incorporating hill reps to improve their running form.

Outlines

00:00

🏃‍♂️ Enhancing Running Fitness

This paragraph discusses the importance of aerobic fitness in running and the common mistake of pushing too hard during every run, which can lead to injuries and a dislike for running. It emphasizes the need for slow, conversational-paced running to improve aerobic fitness. The speaker suggests committing to a 16 to 20-week aerobic base-building period, gradually increasing weekly mileage at a slow pace to enhance the aerobic system's efficiency. The paragraph also touches on the necessity of including speed training and interval workouts but advises saving these for later stages of training after building a strong aerobic base. Additionally, it introduces the concept of training the neuromuscular system to complement aerobic training.

05:02

🔍 The Secret to Better Running Form

The second paragraph delves into the nuances of running technique, highlighting the need to consciously work on form to improve running pace. It identifies stride length and cadence as the two critical factors affecting pace, and provides tips on how to increase both for faster running. The speaker recommends lifting the heel and knee higher and increasing cadence for a more efficient stride. Hill reps are suggested as a way to practice and reinforce better running form. The paragraph concludes with a call to action, encouraging viewers to follow a simple training blueprint for improved running performance.

Keywords

💡Aerobic Fitness

Aerobic fitness refers to the body's ability to deliver oxygen to the muscles during prolonged exercise. In the context of the video, aerobic fitness is crucial for running as it dictates how fast one can run for extended periods beyond 90 seconds. The script emphasizes the importance of improving aerobic fitness through slow, conversational pace running to build a strong aerobic base, which is essential for maintaining a faster running pace.

💡Anaerobic System

The anaerobic system is responsible for producing energy for short, intense bursts of exercise without oxygen. The video script mentions that this system is not efficient for running beyond 90 seconds, highlighting the need for a strong aerobic system for longer runs. It is also implied that over-relying on the anaerobic system can lead to injuries and a less enjoyable running experience.

💡Aerobic Base Building

Aerobic base building is the process of improving one's aerobic fitness through consistent, low-intensity, long-duration runs. The script suggests committing to a 16 to 20-week block of aerobic base building, running at a slow pace to increase weekly mileage and improve aerobic fitness, which is fundamental for enhancing running performance.

💡Neuromuscular System

The neuromuscular system encompasses the nerves and muscles that work together to produce movement. In running, training this system is vital for developing leg speed and coordination at faster paces. The video script advises incorporating activities like strides and plyometrics to enhance the neuromuscular system, which complements aerobic training and helps runners turn on the pace when needed.

💡Strides

Strides are short, fast runs that help train the neuromuscular system for faster speeds. The script recommends including regular sets of strides in the training schedule to improve running efficiency and speed. They are performed by running at a faster pace for a short distance, focusing on maintaining good form, which helps in developing the ability to run faster.

💡Running Cadence

Running cadence is the number of steps taken per minute while running. The video script explains that to run faster, one needs to increase both stride length and cadence. It suggests that focusing on picking feet up more quickly can help increase cadence, leading to a faster running pace without resorting to large, slow strides.

💡Stride Length

Stride length is the distance covered with each step while running. The video emphasizes the importance of increasing stride length to run faster. It advises lifting the heel and knee higher than usual to cover more ground with each stride, which, when combined with an increased cadence, can significantly improve running speed.

💡Hill Reps

Hill reps involve running up a hill at a faster pace with recovery periods in between. The script mentions incorporating hill reps into training to reinforce better running movement patterns and improve technique. This type of workout helps in increasing knee drive and stride length, contributing to more efficient running mechanics.

💡Running Technique

Running technique refers to the way a person runs, including aspects like posture, arm movement, and foot strike. The video script discusses the importance of proper running technique for increasing speed and efficiency. It suggests focusing on aspects like lifting the knee and foot higher and increasing cadence to improve biomechanics and running form.

💡Plyometrics

Plyometrics are explosive exercises that train the muscles to increase power and speed. The script briefly mentions incorporating low-level plyometrics into the training routine to help with the neuromuscular demands of running faster. These exercises are beneficial for developing the quick, powerful movements needed for speed work in running.

💡Training Block

A training block refers to a specific period dedicated to a particular type of training, such as building an aerobic base or preparing for a specific race. The video script discusses committing to a 16 to 20-week aerobic base building block, which is a structured approach to improving running fitness over a defined period.

Highlights

Running should feel easier and faster with proper training.

Many runners make the mistake of running every run hard to get faster.

Aerobic fitness, not constant hard running, is key to running faster.

Aerobic system efficiency is crucial for maintaining fast running pace beyond 90 seconds.

Aerobic base building requires slow, conversational pace running.

Commit to a 16 to 20-week block of aerobic base building for better running.

Improving aerobic fitness involves increasing training volume and frequency.

Aerobic training should be done at a slow pace within the aerobic training zone.

Heart rate monitors can show improvements in aerobic base building.

Speed training is important but should come after building an aerobic base.

Neuromuscular system training is often overlooked but is essential for turning on pace.

Training neuromuscular system can be done in a few minutes each week.

Striding and plyometric exercises help train the neuromuscular system for faster running.

Running form is crucial for increasing stride length and cadence.

Lifting the heel and knee higher can increase stride length.

Increasing cadence helps to make quicker strides without bounding.

Hill reps are an effective way to practice increased knee drive and higher foot carriage.

Conscious work on running form can fundamentally transform your running.

A simple training blueprint can help achieve a previously unsustainable pace.

There are simple techniques to nail running form, detailed in an accompanying video.

Transcripts

whatever type of running you are chances

are you'd like running to feel easier

and to get faster today I'm going to

share three neglected elements of

running Fitness and one huge mistake

you're really going to want to avoid so

that you're not wasting your time doing

the wrong

workouts this is where so many Runners

get it all wrong in thinking that they

need to be running every run as hard as

they can if they want to get faster

truth is that's not what gets you fitter

it's what gets you injured what's more

pushing hard all the time is a miserable

way to train and will probably lead to

hating running all together you see it's

actually your level of aerobic fitness

that dictates how fast you can run for

anything beyond about 90 seconds of

running your anerobic energy system can

produce energy for shorter more intense

bouts of exercise but for anything

beyond that 90c Mark the efficiency of

your Aerobic System is the key factor in

how fast of a running Pace you can

maintain that's what makes 800 met rep

so horrible by the way it's just beyond

what your Anor robic system can sustain

in a moment I'm going to share a little

known secret about speed training that

even experienced Runners often Overlook

but first how do you even train aoic

Fitness well it mainly requires lots of

slow conversational Pac running in fact

if you're getting out of breath on these

runs you're going too fast improving

your aerobic fitness with these low

intens runs is all about training volume

and frequency to run faster this way you

really need to commit to a 16 to 20we

block of aerobic Base building where you

run between 80 and 100% of your weekly

mileage at that slow conversational Pace

that lands you right in your aerobic

training Zone during this training block

aim to gradually increase your weekly

mileage and if it makes sense to do so

perhaps add another run into your

training week if you're running using a

heart rate monitor you'll notice that as

the weeks go by you gradually start to

run at a faster pace for the same heart

rate as before that's when you really

know that all this Base building is

working eventually with time patience

and lots of easy miles you'll be running

easy at a pace that would have

previously been completely unsustainable

now don't get me wrong there is of

course an important place for temper

work interval workouts and other types

of speed training in your program but

these are best saved for a phase when

you're preparing for AIC specific race

once you've already taken the time to

build your aerobic base in the first

place that said if you only run slowly

week after week There's a massive risk

of you losing the ability to turn on the

pace when you need it that's why you

can't afford to neglect training this

next system in your body and the good

news is that you can get it done in

literally a few minutes every

week I'm talking about training your

neuromuscular system this is a really

important piece of the the puzzle and

one that's often overlooked when Runners

solely focus on building their aerobic

fitness with lots of much needed long

slow running you know there's some truth

to the saying that long slow runs make

long slow runners as I mentioned just a

moment ago you really do need to put in

the miles with lots of easy paced

aerobic running to build your aerobic

engine but if you don't also tune your

engine with some faster running You're

Building yourself a Workhorse not a

racing car either met too many Runners

who've developed great levels of aerobic

fitness but struggle to run well at

faster Paces simply due to lack of

practice it's great to develop aerobic

endurance but you also need to train the

link between the brain and the muscles

to develop the leg speed and

coordination to run efficiently at

faster Paces that's where running

regular sets of strides in your weekly

training schedule becomes really helpful

you could even incorporate some

low-level plyometric into your training

you don't need to smash your body with

lots of speed workouts in fact to avoid

injury it's important that you ease

right off the speed work if you're in a

phase where you're pushing the weekly

mileage up doing regular sets of strides

and short bouts of jumping rope every

week will help to train your body for

the neuromuscular demands of running

faster without putting too much extra

stress on your system while you're also

building your mileage with all the

aerobic running if you're wondering

strides are simply short acceleration

runs of 50 to 80 M working from a

jogging Pace up to your 400 m interval

Pace with a focus on accentuating good

form think about running tall with

relaxed shoulders holding your hips High

driving with your knees and picking your

feet up I like to incorporate four to

six sets of strides after a warm-up or

at the end of an easy run two to three

times each week adding regular sets of

strides into your training is a great

way of feeling a little bit of speed in

your legs to complement all the easy e

mileage needed to build your endurance

but what I'm about to talk about is

really the secret to fundamentally

transform your running for the

better I'm talking about consciously

working on your running for we're all

slightly different with unique

biomechanics and of course there's no

one siiz fits all perfect running style

but there are a few aspects of proper

running technique that all Runners like

you and I need to work on if we want to

run faster the two big factors that

determine your running Pace are your

stride length the distance over ground

you cover with each stride and your

running cadence how many strides you

make per minute so if you want to run

faster you both need to increase your

stride length and increase your running

cadence the easiest way to increase your

stride length is to focus on lifting

both your heel and your knee just a

little higher than you usually would as

you run this higher Carriage of the knee

and foot will allow you to cover more

ground from stride to stride where

people struggle with with this is that

they don't also increase their Cadence

so they start bounding along with huge

slow strides kind of like a triple

jumper that's not what we want to see

instead you should also focus on gently

increasing your Cadence to make slightly

quicker strides as you pick your feet up

a little more than usual and drive your

knees up and forwards to lengthen your

stride it'll feel a little weird at

first but it will help you to lengthen

your stride with practice and help you

get faster one of the best best ways to

practice this increased knee drive and

higher Carriage of the foot is to

incorporate Hill reps into your training

again you don't need to do two many each

week and you can add them onto an

existing run in your schedule as a Twist

on what I described with running strides

finishing a shorter easy paced midweek

run with 6 to 8times 202 5K effort reps

up a moderate Hill with lots of walking

recovery in between reps will help to

reinforce this new movement pattern and

improve your running technique making

your biomechanics more efficient and

helping you to run faster with smoother

form imagine 6 months from now follow

this simple training blueprint and

you'll be breezing through your rums at

a pace that once felt impossible now

when it comes to running technique

there's a handful of simple things you

can do to really nail your running form

and I'll walk you through them all in

the video linked on screen right now

let's continue this journey together