In the last 6 months AudioFuel founder Sean has taken 8 minutes off his half marathon personal best (PB) in Reading finishing in 1:40:08 and 5 minutes off his 10k PB in Newham finishing in 44:50, here he explains how to run faster.
I'm a data freak and my records show I'm running faster than ever before.
Three years ago 1 km took 5:41 at 154 heart beats per minute (HBPM), now 1 km takes 4:55 seconds at the same heart rate.
I've become a more efficient runner and a faster runner. It takes time and work to run faster, but if you follow the advice here, over a period of about 6 months, you will run faster.
1. Build a Strong Aerobic Base - or to put it another way 'Run slow to run fast'
Aerobic exercise is where you undertake a moderate work level for a longer period. In heart rate terms this means exercising at less than 70% of your maximum heart rate.
In base training you are teaching your body to learn to break down and use fat as an energy source, this has the added bonus of boosting your metabolism. Long distance runners especially need to be able to teach their bodies to burn fat.
If you invest a couple of months running more slowly a strong aerobic base will:
- Strengthen your lung muscles that facilitate air movement in and out of lungs
- Strengthen and enlarge your heart muscles to improve its efficiency in pumping blood throughout your body
- Develop your endurance muscles
- Improve the recovery rate of your muscles
- Decrease your blood pressure
- Decrease your resting heart rate
- Increase your red blood cell count and improve the transport of oxygen around your body
Ok that's enough theory. What this means in practice is spend two or three months running slowly, I'd advocate using a heart rate monitor (HRM) as your 'speedometer' and running at a fixed, low heart rate.
The hard part - actually running slowly
I'll admit I hate being over taken by people twice my age and weight. My ego is an issue. The PAINFUL part of aerobic base training is running slowly, so if you are a speed freak like me, you can use a HRM and slower fixed tempo long run music to regulate your pace, and make it OK to run slower.
What will happen? - Here from my notes of a few years ago:
On the first outing my average distance pace was 6mins and 2 seconds running at 144 Heart Beats per Minute (HBPM). 4 weeks and 12 outings later, my average distance pace had improved to 5 minutes and 45 seconds again at 144 HBPM.
2. Push hard in Interval Training
Base training will already have you running faster, doing laps quicker at the same heart rate. Now is the time to teach your body to run at faster paces.
Interval training is periods of higher intensity running interspersed with recovery periods. It is effective because it increases your capacity to work harder as well as improving your cardiovascular fitness.
Being a lighter runner also helps you run fast, and interval training burns more fat in a shorter time period. After you have stopped running your body used more calories and oxygen to return to a steady state than it does after aerobic exercise.
There are many models of interval training for instance 20 seconds sprinting 60 seconds recovery, or sprinting between lamposts!
AudioFuel interval training programmes take care of all the timing and all the thinking, you've just got to run in time to the beat for as long as the music goes.
Pyramid 180 MAX delivers a the meat of a good intervals workout in just 12 minutes. The shortest sprint is 30 seconds, the longest is 75 seconds, each sprint gets a 60 second recovery.
UK Athletics coach Dr Martin Yelling has made a 43 minute 3 Step Intervals session. He says:
“Running at different paces is a highly effective way to build your aerobic capacity and your running economy to make you a stronger, fitter, faster runner.
The AudioFuel beat helps you run to the rhythm and in doing so experience some distinct changes in pace.
This session combines motivational music and personal coaching to help you perform better."
Interval training is a vital part of of the 'how to run faster' question.
3. Improve your Running Technique
Having run my first half marathon 25+ years ago, it was pretty eye opening to have my running technique looked at by the experts. I've been back to school, the London Running School to be precise, you can read more about that here.
The big changes in my running style are an improved arm movement, that delivers more power, and decreased wasted energy in side to side swinging movements. Also improved is my use of the hamstrings and glutes, sharing the work load more fully in my leg muscles.
From analysis video - shows left leg stays low, not using glutes or hamstrings.
AudioFuel and the London Running School are making a 'Run Better" coached session that will be available later in 2011. For now consider getting on a treadmill and having a pro look in detail at your running style. The Running School offer free taster sessions.
4. Also think about...
In addition to a good diet, sleep and rest days you might consider...
- Hydrate well. Electrolyte drinks like Nuun (not sugary glucose based drinks like Lucozade), help ensure you are not just sloshing full of water, but are actually well hydrated with balanced levels of sodium and potassium. Studies show being 2% dehydrated can yield a 10% decrease in performance.
- Improve your Core Strength. Running needs a strong core. It's time to start crunching.
- Light shoes. It kind of makes sense, if you're running at 170 BPM for 100 minutes in a half marathon, you're about to do 17,000 steps. Lighter shoes are going to be less work and easier to move.
5. That's it, well almost...
Well getting out there and just doing it is pretty important, which might be easier if you can keep your training fresh.
When people we meet ask what makes a balanced running diet, we suggest each week do a slower, fixed tempo long run, an intervals session, and a varied tempo timed session.
For those who like running with music and coaching, and are serious about wanting to run fast we've made this special race pack. It sells like hotcakes and we've never ever been asked for a refund, even though we offer that.
Train well and stay injury free.
Posted by Sean
April 6, 2011
Last Updated June 13, 2011
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