If you want to run a faster mile, marathon, or anything
in between, there's one simple rule you must follow
that will help you run faster for longer, without getting so tired.
It works for beginners and pro runners alike...
and it's not what you probably think.
It's no secret that your level of aerobic endurance
is the biggest factor that determines how fast you can run, and for how long.
As you improve your endurance, you'll be able to run faster
than before, without working any harder
I've made tons of videos on this channel about how to improve
your endurance by focusing on lots of easy aerobic running.
But while the rule I'm talking about in this video will boost your endurance,
it won't have you constantly
checking your heart rate monitor or obsessing over your running pace.
Let me explain.
When it comes to training to improve your running endurance, mile
after mile of low intensity, easy effort, running is the key.
It's at these slow paces that your body uses its aerobic energy system
to power your running.
The bottom line is that more time spent exercising using your aerobic energy
system will make you more efficient at exercising aerobically.
The big problem most runners find themselves facing
is that it's way too easy to find yourself running too fast, using too much effort
and pushing yourself beyond what your aerobic energy system
can sustain during a given run.
In fact, by accidentally running too hard during what should have been an easy
aerobic run you begin to creep into anaerobic training territory
and spend less time truly training your aerobic endurance.
The solution most runners turn to is heart rate training, where you define a set
of training zones to guide your heart rate during different types of run.
Arguably, the most important heart rate training
zone is your aerobic training zone. Done properly,
heart rate training really does work.
But the big problem with heart rate training is there are various vastly
differing methods
of estimating your heart rate zones available out there for us runners to use.
The gold standard is to get your heart rate zones
set scientifically and individually for your body
as a result of physiological testing at a sports science lab.
The easiest way to arrange that kind of testing, by the way,
is to contact your local university and see if it's something they can offer.
In reality, though, most runners don't
get that sort of individualized testing done
and rely on estimated heart rate zones based on factors like their age
or even simply allowing their smartwatch to set the zones for them.
The problem is that whatever generic method you use to estimate your heart rate
zones, they're not going to be totally accurate to you as an individual.
Let me know in the comments if you train to heart rate
and how you came up with your training zones. Let's take
one of the most common methods for estimating maximum heart rate:
The formula 220 minus your age.
If you're a 45 year old man, 220 minus 45 is going to give you an estimated
maximum heart rate of 175 beats per minute.
We could use that estimated 175 BPM max heart rate figure
as a starting point from which to set your heart rate training zones
using percentages of your max heart rate to define top and bottom of each zone.
But what if
I told you that I've seen 220 minus age produce maximum heart rate figures
for individual runners that have proven to be wrong by over 30
beats per minute in either direction, under or over,
rendering any derived heart rate training zones completely useless?
The same goes to a greater or lesser extent
for any generic method of estimating your heart rate training zones.
Am I saying that you have to go and get expensive testing done
No, but you can do if you want.
What I am saying is that you should learn to listen to your body
and not put blind faith in the numbers on your watch.
If you're trying to run at an easy aerobic pace, keeping the intensity
nice and low, you should be looking to feel
that you have complete control of your breathing.
While you're truly in your aerobic training zone,
you should be able to have an easy, uninterrupted back and forth
conversation without losing control of your breath.
If I'm running on my own, I've even been known to
sing along to myself to check that I'm running easy enough.
If I find that I'm starting to get out of breath, it's a warning sign
that I'm pushing too hard for the intended easy aerobic run to be effective.
Why does this work?
Well, as soon as you begin to run faster than your aerobic energy
system, can keep up with, your body begins to breathe heavier and harder
in an effort to get more oxygen into your system.
This should be your first warning sign that you need to slow down.
It sounds overly simple to say, but here's the rule
that if you stick to will transform your running for good
and help you to run faster: During your easy runs, the runs
that happen to make the biggest difference to your running endurance and pace;
if you're beginning to get out of breath, you're working too hard
and need to slow down. The simple rule of not letting yourself
get out of breath on what should be an easy run will serve you far
better than blindly following heart rate training zones based on guesswork,
albeit informed guesswork.
You might well find that to begin with, your pace
has to slow right down to maintain control of your breathing.
And trust me, that's completely normal.
Some runners need to take periodic walk breaks
in the beginning to keep control of their efforts and breathing.
If that's you, don't worry, stick with it.
Keep the faith you're running will improve with time and regular training.
The goal is to stick to this type of low intensity running.
And over time, notice that your running pace is getting faster
despite the level of effort
not getting any harder.
That's when you know that your endurance training is paying off
and you'll be able to run faster for longer on race day.
When it comes to the realities of actually trying to run at a pace
that doesn't leave you out of breath, I know that for some runners it feels like
your breathing gets out of control really quickly at the start of a run.
Maybe it feels like running is harder than it should be
when you're starting out on the run.
Sound familiar?
Well, trust me, you're not alone.
Simply put, if this is the case, it's that your body is reeling
to catch up and taking more oxygen for the exercising muscles
having just started out on a run. The best thing you can do
to prevent this uncomfortable start to a run is to warm up a little
before you actually start out on the run session itself.
I’ll leave a link in the description to a running warmup, which will help
you to gradually get your body ready to run before you set off.
It's funny, but even a five minute warmup before your run will help
prevent that initial uncomfortable mile at the very start.
Effectively, the warmup prevents the shock to the system that occurs
when you spring the surprise of running on your unsuspecting heart, lungs,
and the rest of your system.