Have you asked yourself how can I run faster without getting tired? Well, you are not alone. I, too, have asked this same question. I started running in 1992 and had never considered being a runner. In fact, I had no clue what distance I was going to run either.
My brother was a shot put and discus thrower and talked me into coming out for the track team. I first knew I had some wheels when I got jumped by 4 guys in Steubenville, Ohio back in 1991. Fortunately, I outran them all and these cats were more built for the 400m.
That being said, thanks to my brother the rest is history. I've traveled the world, worked with and been coached by some of the world's top distance running coaches. In addition, I've lived and trained with Olympians and some of the most elite long distance runners in the world.
Below is a video I created recently where I cover the question, how to run faster without getting tired.
How Can I Run Fast Without Getting Tired?
Well, you need to realize first that running easy will not teach you to do this.
The hard truth is you need to be training 30 seconds up to 2 minutes faster than you are aiming to race at. Yes, you will not be able to spend much time running this fast but you can spend some time at these intensities.
For example, say you are aiming to run a 5K in 17.30. You need to hold 5.38 mile or 3.30 kilometer pace for the entire distance. Can you do 200m, 300m, 400m or 600m intervals at 4.45 mile pace? How about at 2.50 kilometer pace? Of course you can.
The bad news is this is painful and it hurts to make race pace feel more manageable. The great news is the body always adapts to the stresses we place upon it.
The aim here is to improve your lactate tolerance. Tempo runs are great for improving your anaerobic threshold. In fact, we race at our anaerobic threshold. Furthermore, your AT pace is right at the point where lactic acid begins to build up in your blood stream.
How Can I Make Running Easier?
The faster you train the easier race pace is going to feel. What you have to be cognizant of is the timeframe it takes to get the body to adapt. It took me from 2002 to 2007 to go from 2.43.36 to 2.19.35 for the marathon.
You can start making running easier by listening to our RunDreamAchieve YouTube Channel. I create content weekly to help runners just like you seeking to make the next jump in their training.
So, if you are asking the question of how can I run faster without getting tired it is very important to do your homework. Use the resources that are available on RunDreamAchieve.com. For example, there are currently over 530 posts written here. In addition, there are courses, training programs as well as consulting services.
Invest in Your Personal Development
Your focus on your own personal development is also key to running faster. Why? You are learning from someone who has done something you aspire to do. In addition, you more than likely will pick up some tips that will help you to improve at a faster rate.
There are resources like the RunDreamAchieve Academy that was built for serious athletes ready to invest in their personal development. What else can help you run faster without getting tired?
A blood test. Yes, have you ever wondered why you may be feeling as fatigued and tired as you have felt in the past? Could this be a reason you have not improved as much as you would have liked? Perhaps. I never considered getting a blood test from 1992 until 2007.
Focus on Networking
Never underestimate the power of networking. I was able to make jumps in my training and racing because of this. There were athletes I was training with who were far better than I. The result was I was continually taken out of my comfort zone. Good wasn't enough and excellence was in sight. Obviously, those around me were excellent and I was in that good category aiming to make the next level.
So, I understand how you may feel. Perhaps you are frustrated you are not as improving as quickly as you would like. My goal is to encourage you to stay focused and don't lose enthusiasm for what you are doing. You are just a few workouts and races away from your golden moment.
It took a Boston Marathon champion who suggested I do so. Why? I was depressed, fatigued and wasn't performing to the level that my workouts were showing. It turned out that I was anemic. In addition, I was also running dangerously low on glutathione.
You could go up to 100 runners and I highly doubt you'd find 1 out of 100 who would know what glutathione is. What is glutathione? It is the body's master antioxidant and its direct role is to detoxify the body of free radicals, heavy metals and oxidative stress.
How Do You Improve Your Run Time?
You work on your speed. Are you lacking talent? Well, expect this. You will have to work much harder than someone who does have talent.
That being said, you can work smart and get better results then some who merely works hard. Speed and stamina are what count when it comes to racing. So, you need to work on specific training that will teach your body to clear lactic acid faster than it is building up in your bloodstream.
How does that occur? You gradually increase the amount of time spent at a higher heart rate. This improves your lactate tolerance. In addition, it will build your endurance but also help you to sustain pace longer.
The overall aim when it comes to racing is slowing down less than your competition. Furthermore, you want to be able to react to the moves your competition is throwing at you.
Below is a photo of me with the leaders at the 2007 California International marathon. These marathoners had personal best much faster than I on that morning.
My personal best was 2.40.02 during this race. I finished as the top American and in 4th place. In addition, I had a massive personal best running 2.19.35.
The course is a net downhill course. It isn't as much of a net downhill as the Boston Marathon but I broke the 2.20 marathon barrier. I knew I was capable of running this fast. I had set a half-marathon personal best of 1.07.06 a few months before the 2007 California International Marathon.
That being said, this type of performance didn't happen overnight. It took me from 2002 to 2007 to go from 2.43.36 t0 2.40.02. My biggest issue was running marathons and being on 2.25 to 2.28 pace up to about 16 to 18 miles.
How Can I Run Faster and Farther?
You ned to pay attention to hydration. Yes, it isn't just about the anaerobic track and road workouts you are doing. I had issues maintaining pace in my races.
The problem was I kept slowing down in the latter stages of the race. In addition, I had very poor hydration practices in training and within the race. How can I run faster without getting tired you ask? Do not neglect hydration when it comes to training and racing.
Your body is in desperate need of fluid and calories when we are racing. You can ruin months of hard training if you do not pay closer attention to his area of your preparation. I know because I made this painful mistake.
The reality is far too many runners are not taking in enough calories or hydrating properly in training and their races. The result? Poor performances, DNF's (did not finish) and second guessing themselves after the race.
The only way to get faster is to pay closer attention to what you are doing the other hours of your day.
Be Patient With Yourself
This is a serious issue many runners face. They want results and start to second guess themselves when they don't see improvement. We all want results. Who doesn't right? It feels good to put in the heavy work and set a new personal best or meet a goal.
That being said, it is a far greatest test to keep training when you perform poorly. Remember, the best runners in the world deal with the same frustrations as you and I.
We all are human. The Kenyans and other world-class athletes I have lived and trained with bleed red just like us. The difference is they do not lose enthusiasm for what they are doing. The know there is a massive difference between interest versus commitment. Interest will read a book once. Commitment will read the book 10 times and apply what is contained within it.
So, don't beat yourself up if you have a poor race. You are not in a sport that is easy. Have fun with the process of chasing success. Your great performance could be days or weeks away. That being said, if you knew you would reach your goal but it was 5 years away would you continue? Of course.
The problem is most people want certainty. You have to have confidence in your preparation. A great way to stay motivated is to stay here at RunDreamAchieve. Go back up and read about the resources that are here and on the RunDreamAchieve YouTube Channel.
Lastly, continue to focus on positivity. Disregard anything that is negative. Also, don't pay attention to anything you are not in control of. The news? How can paying attention to this help your bank account, fitness or mindset?
So, how can I run faster without getting tired is about paying attention to your preparation. Are you following the tactics and strategies used by runners that are faster than you?
Are you fully committed or merely interested in getting to the next level? What is the difference between good and great? The athletes I have known who are great have a razor sharp focus on getting better. Those that are good also have similar traits.
How can we go from good to great in this sport? A long-term mindset. We can't be in a rush and we also need to surround ourselves with the right people. Furthermore, people that are not going to sugar coat things. They will be bluntly honest and open with us to perform at a higher level.
I hope this post has been helpful to you. If you haven't already subscribe to the RunDreamAchieve YouTube Channel. This is a resource that can help you stay motivated and get the results you are seeking. It often times helps to know that athletes who have competed at high levels understand us.