- Now it's safe to say that there are no magical secrets
to suddenly be able to run faster.
However, there are certain techniques
that we can use to maximize our time
or just get the most out of every run session
and not have to log lots of extra run training.
- Admittedly, some of these ideas are a little advanced
but there's still something here for everybody
no matter what level you are of running.
So let's find out how you can run faster
without having to train more.
(smooth music)
- Struggling to navigate pacing
is an issue facing many runners.
In fact, you could argue that lots of people
only have one of two paces to operate at
and that could be going as fast as they can,
like somebody that we know like Mark Threlfall.
Or perhaps going really easy.
But that does leave enough or a middle ground
left to play with.
- Yeah and having an understanding
of that middle ground pacing will
not only enable you to be more efficient as a runner
but also to be able to tackle
whatever distance it is set your mind to.
So if you are doing a new distance
you've not raced before, it becomes really essential.
And if you've had any problems with pacing
or you've nailed it, do let us know
how you've got on in the comments section below.
- Now starting off too fast can have some
fairly disastrous physiological affects mid race.
However, if we're finishing with too much energy
left in the tank, that can leave us with
a frustrating what if feeling
when we see our finishing time.
So no matter what race distance you're targeting,
the goal has to be to hit that finishing straight
with basically nothing left in the tank.
And to master this skill well,
we really need to be able to master the art of pacing.
- Yeah, so first of all you need to obviously
chose a goal race and then work backwards from that.
So, think about what time it is you want
to run that race in.
Work out the pace of you running it.
And basically practice running at that pace.
Examples could be three to four weeks
before a half or full marathon,
do five to eight times one mile intervals
at your goal pace with 60 to 90 seconds recovery.
Or two to three weeks before a 5K or 10K race,
do 10 to 12 lots of 400 meter intervals
with 30 to 45 seconds rest.
- Now ideally your body is gonna learn these paces
with an element of muscle memory
and you are gonna avoid gravitating
to those polarized easy or hard paces
that we chatted about earlier on.
Now as triathletes we should be well aware
of the benefits of drafting.
But as a quick reminder, if we're riding the bikes
and sitting at the back of a group of riders,
we could be saving up to 40%
which is a lot of energy saving.
- Yeah, it's not as significant when it comes to running,
but there is still a benefit there
as proven by The Journal of Applied Physiology.
They did an experiment on a calm day
to measure the amount of energy that you're expending
to get rid of that air resistance.
And they found that for sprinters it was around 8%.
For middle distance runners 4%.
And if you're running a marathon, up to 2%.
- Yeah, now if you're running into a headwind
then this is significantly more obvious.
So effectively, if you're out running
and behind other runners,
there's a benefit for you to be had.
And if we've ever run I a training group
or been out with some other friends,
we can definitely feel the benefit of that
when we're behind them.
So as a takeaway, when you're next in a race,
try to find somebody that perhaps
is a little bit taller than you and tuck in behind.
Now, running by it's very nature
is a weight-bearing activity and generally speaking,
the less weight that you have to move
or the faster you're going to be able to move it.
And there's certainly evidence to suggest
that your speed is affected by your weight.
In fact, an American College of Sports Medicine study
showed that if your weight was reduced
by as much as 5%, then a 3K time would come down by 3%.
If you move that weight-loss up to 10%
then that 3K time could be improved by as much as 5%.
And experts say that this difference
becomes greater as the distances increase.
- Yeah sadly though, it isn't quite that straightforward
and yes, weight obviously does play a part
in improving your speed, but you need to look
at the bigger picture.
Because, if you're trying to reduce your calories
too dramatically, then it's gonna have
a knock-on effect on your training
and importantly your health.
So you need to reduce those calories gradually
so you can still make sure you can get
the training sessions in that you need
in order to be able to improve.
- Now as a final point, it is worth looking into
where you carry or store your weight whilst you're running.
Because it has been proven that heavier lower limbs
really aren't as useful for going fast
and specifically we're talking about
our calves, our ankles and our feet.
And that is evidenced by elite long-distance runners
who by and large do tend to have
a specific type of body shape that works in their favor.
That being a shorter torso and longer more slender limbs.
- Interestingly a study from The University of Colorado
found that by adding 100 grams of weight
to the runner's shoes, actually slowed them down
by not .78%, which is quite a significant amount.
So, with that in mind, it's actually worth thinking about
investing in a pair of lighter shoes for racing.
And if you do so then you want to at least
try them out on maybe your faster workout
so your body can get used to them before your race.
- Now as I said in the introduction
I'm afraid that there are no magic rabbits
getting pulled from my hat, but hopefully
we've drawn your attention to some areas
that will undoubtedly help you run faster
and all without having to run lots of extra miles.
- Yeah, I think I've only got a few days
in which to drop a few pounds
and maybe find someone to run behind.
Well if you've enjoyed this video give us a thumb-up like.
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And for some ideas on recovery workouts,
there's a video for that just here.
- And if you want to see a video
on road versus off-road running, that is here.