How to become a faster runner is one of the most commonly asked questions I get here at rundreamachieve.com.
I wish I had the easy answers to this because there are none. Running fast requires heavy work and an extreme amount of patience. The main reason I was able to drop so much time off my marathon was that I was just a bit more patient and perhaps more tenacious than the next guy.
Talent was not something I was born with. What I did have was work ethic as do you. The question is are you using it to your full capability? How badly do you want to make this work? Will you lose enthusiasm when you train for your race and miss your goal 10 times? Will you quit?
The easy way out is to quit and give up on your dreams. We all have been disappointed in life. Who hasn't? Every successful runner, businessman or woman or anyone who we deem as a successful professional has had to deal with adversity.
How to become a faster runner is about being razor sharp focused on what you want. In addition, losing no momentum in your enthusiasm when you meet a roadblock. The point is to get around it and create leverage. Have you ever been passed over for a promotion? I have. Here is how I have handled it and what I suggest. Find another source of income.
Observe the Masses and Do The Opposite
78 percent of the American population is living paycheck to paycheck. Well, find another revenue stream. A regular job, even if you love it, it never going to pay you for what you are worth. Why is there no leverage in a job that you may truly love? You only get paid for the work you do. You are not paid for the work others do.
Every successful entrepreneur or business has mastered one success principle, duplication. You can start a business for $49 but you have to also get beyond the mindset of people around you. Here are a few excuses I have heard from small thinkers over the years.
- You can never make money in “one of those things”
- Oh that is a pyramid scheme
- It's a get rich quick scheme
I've been paid for over 7 years residually because I invested $49 with Max International. I chose to listen to those that were interested in being healthier, wealthier and happier.
You don't have to do a damn thing as long as you can live with the consequences – Dr. Thomas Eppel
Well guess what ladies and gentleman. Time cannot be stopped. You either choose to use leverage and create passive income or continue to trade time for it. It is a mathematical issue for most people when it comes to money. The problem?
Linear income is the worst form of income there is because it comes at a heavy price, ones time – Bob Proctor, entrepreneur
What does this have to do with learning to become a faster runner?
Leverage Is What Faster Runners Work With
How to become a faster runner involves focusing more attention to what matters most, speed and stamina.
Are you spending 90 percent of your weekly volume running 1 to 2 minutes slower than goal race pace? Perhaps you need to rethink your strategy?
The reason I wasn't improving in the marathon was running too slow too often. I had to get the tough love from athletes who were doing what I wanted to do.
I've always believed that long, slow running produces long, slow runners – Sebastion Coe, former world record holder for 800m
Here are the main reasons I was able to go from being a 2:43 marathoner to running 2:19:35. If you want to know how to become a faster runner you will take note of these strategies and
- Faster long runs – long runs should not be slow jogging if your goal is to run fast.
- Keep your heart rate at 160 beats per minute or approximately 85 percent of your maximum heart rate during your long runs
- Get rid of negative influences. Examples of this are negative associations, negative news (every news media out there)
- Spend 20 to 30 minutes daily visualizing yourself achieving your end-goal. Mental training is commonly overlooked and neglected yet is more powerful than physical training.
- Spend more time training at your Aerobic Capacity The number one reason runner aren't making the big leaps is insufficient time spent at this intensity.
Below are a few more recommendations to help you become a faster runner.
- Focus on training at your Anaerobic Threshold weekly. This is training at a heart rate of 165 to 174 beats per minute. You race at this intensity. Now, you need to get comfortable running at it.
- Get comfortable being uncomfortable. Spend more time training your anaerobic system. It will be painful but your body will adapt over time.
- Relax on your easy recovery days. If you have the discipline to run fast do the same on your easy days. The world's top runners do.
- Train a minute faster than your goal race pace. I wanted to run under 2 hours and 20 minutes for the marathon. The problem was I was still a 2:43:36 marathoner prior to reaching that goal. I spent a lot of time running at 4:oo to 4:30 mile pace. 5:19 mile pace for 26.2 miles was achieved because I did not neglect this step.
- Do not lose enthusiasm. The fastest runners do not lose the joy of preparation due to a setback. So, neither should you.
- Learn about Glutathione. I can assure you that 99.99 percent of your competitors know nothing about it. Gain the edge.
- Minimize injuries by incorporating pool running into your routine once per week.
- Focus on positivity. Listen to more audiobooks rather than the radio.
- Subscribe to the RunDreamAchieve YouTube Channel – get your weekly dose of training tips from me. Learn from people who have done what you want to do.
In closing, how to become a faster runner cannot be answer easily. I can share some brief tips and strategies but running faster will ultimately be up to you. Furthermore, I do have courses here at rundreamachieve that I go in-depth on how to run faster in.
You are more than welcome to check out our courses here at RDA. Lastly, check out our achives page filled with articles written on various topics from motivation to running faster.
Interested in training in a new way for your next race? Check out our running shop. We have training schedules for beginners to advanced-level athletes from the 5K to marathon distances.