How to Run Faster for $0

Want to run fast? Read on ;)

Tune

Nas gets it again for the 3rd week in a row: Nas - 30.

Lesson

The pleasure you find in your current routine is the ceiling for your current happiness level.

Content

Andrew Huberman & Dr. Andy Galpin - Podcast, episode 2. This episode leads on from last week's content recommendation.

Run Fast

If you're on a running journey or about to start one, I bet you want to run fast?!

Most people would be lying if they said they didn't want to run fast. Even if your main goal is to run far (marathons, ultras etc), you still want to cover those distances as quickly as possible right?

Yes?

That's what I thought.

So we have established that everyone wants to run fast, so then, how do you run fast?

Run for Distance to Improve Your Speed

Before you run fast, you should get comfortable running far.

This goes for running newbies and experienced runners. For newbies and experienced runners, the advice is alike:

If you're new to running, spend at least 6 months at easy paces. If you're an experienced runner who has hit a plateau, spend at least 6 months running at easy paces and increase your mileage.

Why should you slow down to speed up? Here are 3 reasons you should increase your mileage to run faster:

1) Build the Base

Focusing on distance first allows you to slowly build up your endurance and strength.

I like to use a pyramid analogy here. The bottom of the pyramid is your fitness base. The bigger the base, the taller the peak. The peak in this case = your speed.

For newbies, starting slow and training for distance is the perfect way to slowly increase your pace as you become more comfortable, and eventually, start to run faster. This method of training helps to prevent injury and provides you with a strong foundation upon which to build. The bigger the base the taller your peak.

For experienced runners who can't seem to get any faster, you've outgrown your base. You need to pull back on speed training and embrace building your distance to increase the size of your base. Increase the size of the base, then go back to speed training when your pyramid's potential is greater.

Again - The bigger the base the taller the point.

2) An Injured Runner Can't Run Fast

Running long distances is beneficial for injury prevention and recovery. It helps to increase the range of motion of the:

• Joints

• Muscles

• Tendons

• Ligaments

• Fascia etc

Running for long distances also helps to build strength and endurance in the muscles, which can be a great way to prevent injuries related to muscle fatigue.

Running long distances also helps to increase blood flow to the tissues and muscles, helping them to recover quickly and efficiently. While you're building your distances, you're teaching your body how to efficiently recover, which will come in handy when you need to recover from painful speed sessions later down the line.

Slow, distance running will also help you recover from your weightlifting sessions. Increased blood flow to recovering muscles will aid with lactate (or more accurately - Hydrogen ion) removal and will ensure fresh, nutrient-rich blood is transported to the recovering muscles.

All in all - running long distances will help your body become accustomed to the stress associated with running faster, making it less likely for an injury to occur when you pick up the pace.

3) Quicker Recovery Between Speed Sets

Remember our pyramid base? Good. Now - the bigger the base, the quicker the recovery between working speed sets.

How?

The bigger your slow/distance base is, generally the more mitochondria you have in your working muscles.

The more mitochondria you have in your working muscles, the more oxygen they can feed on during workouts.

The more oxygen they can feed on, the quicker the working muscles recover.

What does this mean for your speed work? If you build a solid, slow/distance base and can recover efficiently from speed bouts, you can get more speed work done in a single session.

Example:

• Poor base - 40 min run session = 12 min speed work + 28 min recovery.

• Solid base - 40 min run session = 18 min speed work + 22 min recovery.

Build the base to enable your speed later on.

To dive deep into this, click here.

What is a Good Slow/Distance Running Pace For Me?

I want to leave you with a simple, zero-cost calculation you can use to estimate the perfect running Heart Rate for you to tackle your slow sessions.

Use the Mafatone HR method.

Mafatone HR: 180 - (your age) = (suggested slow/distance running HR).

Running at this pace should be comfortable, you should be able to hold a conversation and you should recover back to a normal breathing rhythm within 5 min of stopping your run.

The Mafatone HR cost $0. With your commitment though, its repayment can be priceless.

Need a Running Coach?

Stay tuned, I have multiple Coaching Spots coming 👀

Take care, but be risky y'all,

Coach Tom xoxo