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.