Improve Running Performance

Improve Running Performance

What do you do when you want to improve running performance ?

Follow a few of my running tips of course... !

Well, seriously, quite often I get questions of runners trying to improve their running performance. And often I can help them out.

Look for example at a recent e-mail I received :

"Hi Dominique,

I run a mile three times a week.
In the beginning I ran it faster every time.
Lately I am stuck and can't seem to improve anymore.
What can I do to improve my running ?"

The runner in this e-mail makes a few mistakes. That's okay, he is learning. And I was able to help him out by pointing out a few of my running tips.

Improve Running Tip #1 : Run Further to Run Faster

This runner runs a mile.
Every workout.
Never more.
Leaving him completely out of breath.
Not being able to do more.
Imagine if he built up his mileage.
To three miles per workout. Five miles per workout. Add in an even longer run getting to, say, ten miles.
A mile would suddenly not be that far anymore.
I bet he'd be doing that one little mile a lot faster.

Improve Running Tip #2 : Vary Speed

This runner only knows one speed. Top speed.
There are incredible benefits in running at different speeds.

Basic running training identifies a number of different speeds at which to do your running training :

Base Running Speed

At this speed you train the heart to transport more blood and oxygen with every heart beat and you train the running muscles to more effectively use the oxygen in the blood they get from the heart.

Tempo Running Speed

Tempo running changes your lactic acid threshold, so that lactic acid builds up less rapidly in your running muscles (so it will take longer before your legs get really, really heavy).

Interval Running Speed

At this speed you improve the amount of oxygen your running muscles can consume.

Running Economy

Short intervals of close to maximum speed improve your running economy, the amount of oxygen your body needs to run. Your running cadence and form are also important factors to improve your running economy.

Covering all these different speeds in your training is necessary to keep on improving your running.

Improve Running Tip #3 : Periodization

There is a time for each type of running training. When preparing for a race, you need to know the concept of periodization. This is cutting up your training in different building blocks. Starting with base building you then progress to faster workouts closer to the race. Finish with a good taper and you'll be optimally prepared for race day.

Improve Running Tip #4 : Do more than running training

More than running training alone improves performance. Running training is, hopefully... :), only one aspect of your life. The runner in the e-mail runs three times per week.
Does he do any cross-training ?
Does he consider his diet and stay away from junk food ?
Just a few aspects which certainly do have their impact on how fast you are and factors to look at when trying to improve running performance.

These four simple running tips combined give you a good basis to start of from. So, keep in mind :

Build up your mileage

Vary your speed

Know when to do which workout (periodization)

Do not only focus on running training

I hope this helps you in becoming a faster runner who can constantly keep on improve running performance.

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