4 Tips For Fast Running Without Training More | Run Less, Run Faster!
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– Do you want to run less, yet run faster? Yes, it sounds too good to
be true, but stick with me on this one because today
I’m going to be explaining how you can get fitter and stronger without having to run any further. Irrelevant of the distance
that you’re training for, there will be ways in which
you can change up your training to help you run faster that
doesn’t involve running further and actual fact, you might even be able to reduce your weekly mileage. So it’s about making the
running you do do count, as well as a few extra
exercises away from the track. Combined, these will
improve your running economy and your speed. (energetic music) Strength as a runner might
not be at the forefront of your mind or your training
program, but it doesn’t mean heading to the gym and getting big. You can actually get stronger from running and without having to run more. So bring on the hills! Hills will naturally make you work harder and build that strength
because thanks to gravity, you’re going to be working
harder when you’re going uphill. You’ll be turning on your
quads, your glutes, your calves, more than you would do
if you were on the flat. So even if it’s going slowly up a hill or maybe even walking up a steep hill, you’ll still get the benefits, and if you’re not feeling the burn then just find a steeper hill. We might question the
relevance of doing hill reps if you want to get faster on
the flat, but the strength you’ll gain from this will transfer to any terrain that you’re running on. If your glutes maybe
aren’t so good at firing, then you’re going to have to
utilize them to run uphill, and also, running uphill’s
going to help you to encourage that better knee drive,
which will correlate to improved form when you
do come back onto the flat. And on top of that, just running
uphill is going to increase your heart rate more
than running on the flat, so you get a cardiovascular benefit too. And as lovely as it is
to head out for a run, even on undulating terrain,
that’s still going to give you some benefit, but to get the most out of your time that you put in, if you have a structured
session and go to set hill and you’ll certainly benefit there. For the warm up, it’s
a 15 minute steady jog over gently undulating
terrain if that’s available, and then five minutes of
building to a strong pace, followed by two minutes of easy jog until you get to the
base of your chosen hill. And then for the main set,
it’s six slots of two minutes really hard up the hill
with a recovery jog back to the bottom, and
finally for your warm down, just 15 minutes easy. The angle of the hill
doesn’t really matter, but do make sure that it’s
steep enough to cause you to work hard, but it’s not
too steep that you can’t actually run up it. Don’t worry too much about the
distance you travel on this, it’s more about the time,
so if you’ve got a set time, aim to run for that intensity
and try and pick a point that you can repeat it on each rep. Running on the track is a great way to be time-efficient with your training. You’ve got no obstacles, you
know exactly what to expect, and it’s really easy to
pace yourself as well. So it’s perfect for doing speed sessions. Just make sure when you do
head to the track though, you’ve got a clearly
planned session with you. Speed work will improve
your running irrelevant of what distance you’re targeting. Running faster than race
pace will not only help you get fitter, but it’ll
also make you more economic when it comes to your actual
race, and also, if you practice running at a faster pace,
when it comes to race day, that pace should feel far more comfortable than if you’ve done all your
training at a set, steady pace. And there’s no need to
complicate things here, just make sure you’ve done
a really thorough warm up, so you’re ready to run fast. For the warm up, do four
laps of easy jogging and then two laps of
building for 200 meters, followed by a jog recovery for 200 meters, and then a choice of warm up
drills and dynamic stretches, followed by four sets of 80 meter strides with a walk back to the start,
and then onto the main set. For this, it’s four 200 meters
hard with 45 seconds rest, two 400s with 90 seconds rest, one kilometer with two minutes rest, two 400s with 45 seconds rest, four 200s with 90 seconds rest. These all need to be at the same pace, so as fast as you’re able
to hold for all of them, but bear in the mind,
the first couple of 200s should actually feel
really quite comfortable. It’s as you head into the 400s that it’ll begin to get
tough, so focus on form and run at a perceived effort
of around eight out of 10, but maybe keep this to six
or seven for the first set. Keeping that pace will naturally increase the perceived effort. For your warm down, two laps easy jog, one lap barefoot if possible. And then then finish
off with some stretching whilst you’re still warm,
you should really feel like you’ve worked hard
after a session like this and don’t be surprised if you feel it a little bit in your legs the next day. Leading on from a track
session, drills are a great way to improve your running,
and they don’t even involve very much running themselves. So it’s working on your
technique by improving your form and reducing that all-important
foot contact time. Now obviously it does
depend on what aspects of your run you need to work on, but this section of drills
are a great place to start. As it says on the tin, it’s
a simple yet effective drill so start off on the spot by jogging, getting your knees up to hip height. Then as you get into that
rhythm, start to progress with a forward motion,
the whole time thinking of keeping your torso nice and upright, really driving through as
you bring your legs up. This isn’t your standard
skipping with a skipping rope, this is about skipping with
height, so on each skip, you’re going to be reaching
to the sky with your spare arm and trying to get your opposite
knee up to right angles in that same position. It’s not about moving
forward, it’s about trying to get height and power,
as well as a short time of contact on the ground. This is all about reducing
your contact time, so that’s the amount
of time that your foot spends on the ground for each stride. So for this, if you
start off with your legs almost straight, and you’re trying to just land on the ball of your foot in a backwards and downwards motion. You want to try and make
this stride very fast and you’re reducing that
time it’s on the ground, and it should have a short
and snappy feel to it. Heading to the gym will help
you get stronger and improve your running without
actually adding more pounding onto your joints, and going to the gym doesn’t
mean you’re going to get big. It does mean that you’re
going to get strong and more resilient and
therefore, easier able to cope with the loading that comes
from those quality sessions. And adding in single leg work
makes it even more specific to running, as it’s going to turn on those stabilizing muscles and allow you to have a smoother, more controlled gait. Glute activation is key here, as well. So look to include exercises
such as deadlifts, squats, weighted hip bridges, and also
single leg versions of those, as well as split squats, all
of which are compound exercises that are really helpful for runners. But if you do want more
details on what s&c to do for running, we’ll share a
video on that in just a moment. And then finally we’ve got your easy run, which you can if you want,
actually replace that with an easy swim or a spin on the bike to help for your recovery but make sure that you do your easy easy so that when you come to
these quality sessions, you can give 100%. If you’ve enjoyed it,
give us a thumbs up like and hit the globe on
screen to make sure you get all of our videos here at GTM. And the s&c videos for
runners I was talking about, you can find it just over
here, and if you want to learn how you can cycle faster for doing less, well you can find a video
on that just over here.

16 thoughts on “4 Tips For Fast Running Without Training More | Run Less, Run Faster!

  1. I can warmly recommend Heather’s warm up routine. It has become a compulsory part of my running sessions and gets the muscles ready and firing. Can I also assume that poor Heather has been left behind on the big British island rather than joining the gents in the Kona sunshine?

  2. These are great to tune up your engine to race fitness, but if one wants to gain new levels of engine volume then the easy long runs/rides coupled with very high intensity work is the go to…

  3. Why do all these "experts" claim running uphill makes you faster, and advise an easy jog downhill. Running downhill hard is the best way to get faster and improve form. Uphill easy and downhill hard is the best way to get faster.

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