Running Faster (Read 385 times)

What is your running background, and how do you train?

Run more.

Run downhill.

 

I'm not the most experienced runner here, by far; however, I would also need to know your running history. Basically, in the beginning you do want to build up the body to running by simply just running and then slowly build in speed, by various techniques, such as concentrating on running cadence, doing strides, tempo runs, farkleks and eventually speed work.

However, the thing about running downhills (quoted above) I find interesting. I think there's something to it, it can teach you (at least in my experience) how to run fast. When I first ran down a hill (a few years ago) I thought it sucked, because it was so jarring to the body, but as I worked on it I found that the jarring was not from running downhill, rather from my faulty technique. The jarring came from me leaning too far back and not letting my legs just flow, it's also very important to not let your feet land ahead of you.

Another thing about running down hill is that your heart rate really sky rockets, despite that you're not really propelling yourself forward, like when you're running up hill. You really need a very good cardio base before you run downhill, even though all you're basically doing is relaxing and allowing your body to flow -- that's strange to me.

Maybe some of the more experienced runners can elaborate on that, but there is something to running downhill that helps me develop good form, probably more helpful than doing simple strides.

This is an interesting thread, because I've always been taught that running uphill makes you stronger, improves running economy, and over time can improve your form, whereas running downhill can only increase your chance of injury. Interesting...

Do speedwork once a week. Run repeats of 400 yds to one mile. Run as fast as you can and still keep repeats the same speed.

Only run total of three miles.

hey spaniel, I was doing great a year ago, but schedules changed and so did my miles. getting back into it now, thanks for the advice. its all the stuff that made me much faster than I am right now.

 

Not enough information and no open log.

 

In general, for newer runners:

1)  Run more.  The most likely reason you can't run faster is that you don't have the aerobic conditioning.  This is dependent on volume of miles, not speed.  Most newer runners go to speed workouts too quickly.

2)  Lose weight.  This applies to many people.  Myself included.

3)  High end aerobic work.  Once you are in shape, 1-2 up-tempo runs per week.  Intervals are not necessary, tempos and fast finish runs are great.

This is great stuff! I am carrying an extra 65 pounds.......I'm working on it. I know that I provide few details, but I am new to running and have few details to give. I like the idea of just running more miles and dropping the extra poundage for building a good foundation. I will worry about speed later down the road.