If you just started running, you’re probably
concerned with two things: running farther and running faster. And you’re not alone: Those are the fundamental goals of
runners at all levels, ages, and speeds, which means—sorry—you might not ever
feel like you “made it” as a runner. Your pace and distance ambitions will simply adjust according to
your experience.
The good news is, the same
training principals will hold true for the rest of your running career—so
learning them early is a solid first step. “You need to do a mix of speed
work and slower endurance training to develop both your aerobic
and anaerobic energy systems. That goes for your first 5K and
50th marathon, but you’ll notice the biggest changes during your first two
to three months of training. Gradual and consistent training will continue to
enhance your performance potential from there.
Keep these training tips on how
to run faster in mind as you embark on your speed-endurance mission.
1.
Increase your mileage each week.
Take a quick look at the
structure of a few training plans (even if you’re not training for a
race just yet). They’re designed to gradually increase your distance and push
your speed—without overdoing it—which usually translates to a few short
weekdays runs, then one weekend long run that gets progressively longer each
week.
To see progress, you need to
keep subjecting your body to a stimulus it isn’t used to, in this case longer
distances and faster speeds. You gradually overload the body, let it adapt,
then overload it a little more, let it adapt, and so on. Before you know it,
you’ll be up to a mile, 5K, 10K, half marathon, and so on.
2. Listen
to your body.
So, how many miles should you
add to your DIY training plan each week? Common running wisdom says not to
increase your total mileage by any more than 10 percent a week, but there’s no
reason to limit yourself that much if you’re feeling good. In fact, an American Journal of
Sports Medicine study found that runners had the same injury
rates regardless of whether or not they followed the “10 percent” rule.
That doesn’t mean you should
double your mileage over the course of seven days—it just means you should pay
attention to how you’re feeling and adjust your mileage accordingly. The best
rule of thumb is to use common sense and listen to your body. Most hard
training sessions should be followed by at least one—and probably
two—easier recovery days.
Some signs you need a rest
day? Besides any obvious aches and pains, feeling like you’re getting sick,
irritability, loss of appetite, and poor sleep all signal that you’re overdoing
it.
3. Add
speed to your long runs.
Weekly speed work is helpful
(see next), but it doesn’t exactly replicate a real-life race. Throwing speed
work into long runs to prepare your body to push through the inevitable fatigue
you’ll experience in a race. Try picking up the pace for the last minute of
every mile.
4. Do
separate speed workouts—but don’t stress over them.
That is an easy-to-remember
speed workout that builds on itself every week, like 4 half-mile repeats with 2
minutes of easy jogging or walking in between. Do the same workout the
following week and try to beat your time. If you beat your record without a
problem, add another half-mile interval or extend the distance.
