How To Run Faster - Without Getting Injured
Run More
The number one way to improve your running is to run more and gradually increase your weekly volume.
Every step you take improves your technique making you more efficient, builds mitochondria in your muscles that help make you a powerhouse.
Take any option to run more during the week and maybe even throwing some ‘doubles’ into your day where you run in the morning, and then again later in the day.
As you gradually build your volume, fitness will naturally finds it way to you, rather than you having to ‘chase’ fitness.
And don’t worry about your pace too much, think more about ‘time on your feet’.
“Train, don't strain.” - Arthur Lydiard
2. Get Your Volume / Intensity Balance Right
One of the common mistakes new runners make is increasing too many things at once - e.g. both pace and volume, especially if they have an event on the horizon.
Running too much in your high intensity zone is stressful for your body and can lead to increased stress and strain on muscles, tendons, bones and joints.
To find your optimal running paces - you need to know your current best times over a 3k or 5k distance.
Then you can put this time into an online running calculator (e.g. Luke Humphrey Running Calculator). This will then give you a breakdown of ideal your training paces for your long easy runs, threshold runs e.t.c.
It also gives you a realistic time goal to work towards for your big running goals such as the marathon.
3. Strength Train
Identify your key weak links with the help of a running physio and then you can focus on building resilience and turning your weaknesses into your strengths. Strength training can be easily done at home after a run - it shouldn’t take more than 10-15 mins x 2 per week.
4. Recovery
Effective recovery is the key to absorbing the benefits of training and progressing as a runner. Getting enough carbs to fuel your running and enough protein to re-build your tissues is critical. Sleep is a big one to help ‘press save’ on your training. Keeping your soft tissues healthy with regular body tuning / panel beating with massage/foam rolling/dry needling is useful.
5. Shoes
Having a good pair of shoes that suits your foot is key - getting assessed by a podiatrist or physio can be invaluable in helping your find the right shoe for your foot. Rotating your shoes regularly and updating them before they are too worn is important in protecting your feet and legs.
BONUS TIP
To run faster - rather than striding out - that can add stress to your lower limbs, keep your cadence high and lean forwards from your ankles. Gravity will pull you forwards and all you need to do is pick up your feet behind you. A much more efficient way to run.
