RUNNING FASTER - How to Run Without Getting Tired
Summary
TLDRThis 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
🏃♂️ 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.
🔍 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.
Mindmap
Keywords
💡Aerobic Fitness
💡Anaerobic System
💡Aerobic Base Building
💡Neuromuscular System
💡Strides
💡Running Cadence
💡Stride Length
💡Hill Reps
💡Running Technique
💡Plyometrics
💡Training Block
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
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