ARghh!! I’m a slow runner looking to get faster. (sprint I ran 8:50’s). Any good suggestions on picking up speed? I plan to step up to Oly dist next year and Half’s the year after. I’ve got a good idea on how to increase strength and endurance, but am clueless as to gaining speed.
Thanks in advance for your help.
Any good suggestions on picking up speed?
Are you overweight at all? I found that the one thing that helped me drop more than 2:00/mile between the end of my first year (9:30/mile) and the start of my second year (7:15/mile) was dropping from 220 lbs to 190 lbs (hey, I’m 6’ 4" tall!).
If weight/body fat isn’t the issue for you, and if you have a solid base of mileage, then adding in speed work on the track might help. My guess, though, is that if you’re running 8:50’s in a sprint, you don’t have a solid running background. The simple answer to get faster is just to run more. Don’t run harder, just run longer. Gradually increase your mileage each week (not more than 10% or so per week). It will not be a fast change, but by this time next year, if you are consistent (and injury free), you should see gains.
Run more, work on foot speed. Best thing for me has been to “run with runners”. You might only be able to keep up for a short bit, but after a while it becomes natural. Here is a good article: http://www2.trainingbible.com/joesblog/2007/05/faster-running.html
I’m 6’1" and go 192lbs. I could stand to lose a few lbs around the mid section. I’m a swimmer, so I’m really new to the running world.
Thanks for the advice I really appreciate it.
Thanks for the advice I really appreciate it.
No problem. Proper form may also be a concern. You might consider getting a run coach if you can afford it/want expert advice. I took Paulo’s run clinic in Austin last May right before the 2006 Capital of Texas Triathlon and learned quite a few things about my poor running form that have helped me since. And, it only cost me $50. It’s been worth the investment.
When I started triathlon, I was a slow runner too. My weekly training consisted of three swims, bikes, and runs per week.
This year I decided I want to become a faster runner. So I started running more. As they say, “more is more.” And it really is. I first started running four days a week. Then five. Then six. I’m now running seven days a week, and seeing huge gains.
Now, if you are new to racing and training, you may not want to jump right into running seven times a week. But, if you are only running two or three times, try adding one extra 20 minute run. That’s how I started adding volume. Its pretty easy to add one extra 20-30 minute run in the week. And after you are used to now running four times a week, maybe increase the length of one of the runs. Or add another run.
Its pretty simple, more is more. Don’t feel like you have to go out and start running tons of fast miles. Just build your base and you’ll get fast.
I’m 6’3", and when I started I thought I was skinny at 200lbs
I’m down to 180 now! So yeah you can lose a lot more than you think probably =)