How To Become Faster At Running! (98.3% effective)

How to run faster? A question which can't get answered that easily.
Is it better to run for longer or faster?

To get faster at running it involves a lot of running training like easy runs, tempo runs or intervall training. There are a lot of running training methods that help for how to get faster at running.

Okay so in order to become faster in running I had to implement 3 running secrets and drastically change my running training approach.

Take a guess. If you are thinking about becoming faster at running, how fast would you run in your training?
As fast as possible right? Unfortunately this is wrong.

But let me explain you why this isnt true….

What happens is over time when you are running, slowly but surely lactic acid builds up, to a point where it increases exponentially. This is like the red zone you feel while running, where you cant get any further, have to slow down or even worse have to stop running.

But stop, not too fast before we are going on. what is this thing called lactic acid?

When we are running our body burns carbohydrates and produces lactic acid. But we are still in a aerobic state where our body uses oxygen as its main source of energy.
The faster we run the more carbohydrates get burned and the more lactic acid gets produced. To a point where our body cannot only use oxygen to produce this much energy. This is the point where our body switches to the anaerobic system, which the name itself says it, doesnt require oxygen to do it & produces lactic acid.

Lactic acid gets split into lactate, which is a source of energy & hydrogen ions.
Now those hydrogen ions lower the ph of our muscles / body. Our body becomes more and more acidic, resulting a decrease of muscle efficiency, muscle fatigue or better know as that stinging, burning feeling in your legs.

In order to become faster we need to do workouts that sit above and below the lactic threshold.

Below because we want to build that fundamental endurance base & above as it brings a lot of benefits to gain speed.

How can you find out your lactic threshold or training zone?

Well, there are a lot of methods and ways to find them out. Some are more accurate than others, some are more expensive than others. Maybe just go on the internet and see which method works for you the best.

First we have the easy run. The easy run as it says should feel easy. When you are doing these runs keep this quote in mind: Run slow in order to become faster.

Easy runs are longer than your goal distance at a slow conversational pace.

What is a slow conversational pace? A pace where you could comfortably speak to another person while running and comfortably get through the run without feeling that tired.

These runs help you to build your overall endurance like a brick wall. You can do all these fancy workouts, if you havnt done your fundamental training it most likely wont bring you anything.

In fact there is a rule which states that 80% of your mileage should be at an easy effort.

Tempo runs sit right under your lactic threshold.

In my case these runs were longer than goal distance, to get used to the fast pace over longer distance. Same as easy runs, Tempo runs also have many benefits.

they help to increase the blood flow
Increase the amount of blood plasma, which helps to carry oxygen
And it also helps with mental performance, as you have to keep your speed at a specific pace, which overtime can get pretty challenging.

Intervalls are above your lactic threshold and are really fast. These are the fastest runs you make in the week. Intervalls are great for gaining speed as they are shorter than your goal distance but are extremely hard.

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