I was invited to talk to a group of Runners about how to get better as a runner...I struggle with this because I feel that if you are going out and doing it you're good
It might sound hokey; but, you run more miles than the person sitting on their couch whether you run them at 10 minutes per mile or 6.
I don't think that's what people want to hear...people don't want to hear me say you are a magical beast that is capable of conquering the world by virtue of you doing something (or having done something) that not a lot of people do.
Running is sport; and as much as I like to say it's a team sport (which it is) it is also super individualistic because your goals are yours and getting better is part of that goal.
What I perceived people wanted to hear was:
if you do X and Y
Z will happen...
I'll first start by saying that the body can't do what the Mind hasn't visualized.
Call it the power of positive thinking...call it mind over matter; but, if we don't see ourselves reaching a goal we're not going to
We talked extensively about this over lunch...if we tell ourselves that were not capable of doing something we will never be able to do it!
I'm not saying ifnyou visualize running a 3 hour marathon you can
...You can't run a 3-hour marathon if you never train for a 3-hour marathon but two and a half hours into your Marathon you have to have a very compelling reason to finish! What is your want
What is your reason for carving out 16 weeks/ 4 months/120 days (more than a 120.....)
There is a mathematical formula to getting faster. And it works for most runners who are new (ish) and not already running qualifying times. Just; dont fix it all at once. You will wind up hating rather than loving running.
Be prepared for a Little discomfort because growth only happens outside of your confort zone..
Some runners have a hard time running faster because they're afraid of being uncomfortable or in pain. But one of the first steps to getting faster is to learn what it feels like to pick up the pace.
Running can be very a very passive form od exercise; so when you're pushing yourself during speed training, expect to get out of breath and feel your leg muscles burning.
Work on technique and form:
If you can increase your stride turnover, you'll run faster. Start by running at about your 5K race pace (one you could sustain for 3 miles) for 30 seconds and counting every time your right foot hits the ground. Then jog for a minute to recover and run for 30 seconds again, this time trying to increase the count. Focus on taking quick, light, short steps—as if you're stepping on hot coals.
The air you breathe in through your nose should go all the way down in your belly. 70–80% of the inhaling should be done by the diaphragm so that your breathing is nice and deep. That has a couple of advantages: It helps your lungs with the gas exchange because it’s much more efficient in the lower parts of the lungs. The diaphragm ”massages” your liver, stomach, and intestines, giving these organs a rhythmical balance. The lymphatic system, which is important for your immune system, gets the help it needs to get rid of the waste products from the bowels. The pressure in the chest and belly is decreased so that the heart won’t have to work as hard. The chest becomes more relaxed, and so does the neck and shoulders. As a result, the likelihood of pain in these areas goes down
Swing your arm like you're skiing or picture the crankshaft on a steam train and how the wheels move; dont cross your arms across your body.
Fartlek or Interval Workouts
Interval workouts are a fun way to work on your speed. You can do track workouts, such as 400-meter (one lap around the track) repeats. After a five- to 10-minute warm-up, alternate between running one 400-meter lap at your 5K pace and jogging one slow, easy recovery lap. Start with two or three 400-meter repeats (with a recovery lap in between each), and try to work your way up to five or six. Or, if you're running on the road, you can use lamp posts or telephone poles to mark intervals. After warming up, try sprinting for two lamp posts, then recover for two, and keep repeating the pattern until you've covered a mile.
Hill repeats are an efficient way to build running strength. Find a fairly steep hill that's about 100 meters long. Run hard to the top of the hill, and slowly jog back down. Start with three to four repeats once a week, and gradually work your way up to six to seven repeats.
There are more; but that's what we talked about over lunch.
Hope you enjoyed; and don't do everything at once