Running Faster Makes Me Go Slower!

by Catherine

I have been running 4 - 5 miles four times a week for about three years. I've been trying to increase my time before a marathon relay coming up next month.


I was able to reduce my time per mile by 45 seconds and kept it at that rate for a few weeks. But now I can't even do my old time without hitting a lactic acid burn at the beginning of my third mile. I started doing intervals to see if I could blow past that but nothing is helping and my race is in less than a month. I'm worried I won't be able to even finish with my old time.

What am I doing wrong?


Answer by Dominique:


Catherine,
Thanks for your question.

I suspect that in order to change your times you have just picked up the pace and have tried to beat your previous training time every time you went running. Or at least, something like that.

Running fast has got lots of effects on your body. The risks of injuries are significantly higher when running faster and so is the risk of burning up your fuels.

In fact, one of the first rules in becoming a faster runner is that you need to run further first, before you run faster. First miles, then speed.

It sounds counterintuitive, but think about it this way:
Imagine if you had spend your running training in the past few months building up your mileage from 15-20 miles per week to 30-35 miles per week of easy/slow running with a long run of 10 miles.
Imagine how easy a four- or five-miler would be then! You need to build that stamina in order to get faster.

And even when trying to go faster you need to use different running speeds in your training to get there.
Each running speed has got its own effects on your body systems. In order to be able to improve running times you need to balance all different running speeds in a running training program.

I think you should just go back to easy running again, because I suspect you have been hitting your body a bit too much with this fast-paced running.
Try to not worry too much about the race and stop the urge of wanting to do faster running training.
In the meanwhile pay a few visits to my running training section and read up on base building and designing a running program.


Good luck with your running.
Cheers,
Dominique

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. The Most Important Beginner Running Tips - All You Need To Know When You Start Running

    running-quote003.jpg
    The most important beginner running tips. All you need to know before you put on those running shoes.

    Read more

  2. Marathon Pacing Strategy - Use These Tips and Tricks to Hit That Marathon Pace Goal

    running-quote-051.jpg
    These marathon pacing tips and tricks will help you nail your marathon pace goal.

    Read more

  3. Treadmill Running and a Half Marathon

    Hello, I took up running 6 months ago and only ever run on a treadmill. Most weeks I run 9km 4 times a week and a fast 5km. I want to run a half marathon

    Read more

  4. What is Better? Running Longer Distance or Running More Often?

    I run for 30 minutes every other day with a 15 minute warm-up and a 15 minute cool-down. On the days in between I walk for 60 minutes. I eventually

    Read more

  5. Running and Calf Cramps - Conquering the Calf Cramp Conundrum: Causes, Prevention, and Relief

    The most common issue that we runners will all experience at one point in our lives is calf cramps. They can be a real buzzkill. Check out this page to learn causes and ways to treat and prevent calf…

    Read more