Running faster without trying harder

 

How to run faster without trying harder

 

1. Improve or work on your running form

2. Include Plyometrics in your weekly training

3. Include hills in your weekly training

 

Source: The Run Better Podcast (Ash Foster). Available on Apple Podcast and Spotify Podcast

More detail:

1. A flowing, non-stiff or robotic style. Head up looking at horizon – don’t look down. Lead from chest - no head chasing (ie. leaning forward with head). Relax shoulders and arms (not hunched). Elbows move back and hands not crossing over chest. Cadence 180 -185. Running drills can help this and/or live or video analysis from experienced coaches. Treadmill session?

2. Improves elasticity and co-ordination. Helps raise cadence. Improves running speed and efficiency. Helps protect against ligament/tendon injury. Enables you to recruit muscle fibers more efficiently. Increases the rate at which muscles can produce force and helps improve how muscles use oxygen. Skipping with jump rope or hopping up and down kerb or across line and back are easy options after a good warm up run.

3. Walk or run more hills. Decreases RPE in your flat running (Rate of Perceived Exertion). Improves baseline endurance and cardio-vascular strength. Good for muscle strength and power. Builds mental toughness and resilience.

 

Above is just a brief synopsis of one episode of the Run Better Podcast (Ash Foster). He’s a coach with a lot of experience and qualifications in coaching, nutrition, yoga, strength training etc etc.

I have no qualifications in coaching but want to run faster and stay injury free which is why I've been seeking advice from the experts and listening to various podcasts. 

 

I've believed for a while that a healthy runner needs to do more than just run. The podcasts I've been listening to, appear to fully support this notion. 

 

Just running more miles isn't necessarily the best way to improve and may lead to increased injury frequency.