Improving Running Performance By Joe Sulak

Just as the Texas weather changes daily, we too should vary our training incorporating workouts that address all of the elements required to produce the desired results. If we replicate similar workouts day in and day out, we become very efficient at those types of workouts, yet miss out on important aspects of training. Becoming the best runner you can be requires training each of your running attributes: endurance, speed, and anaerobic ability. There is a time and place for each, and knowing when and how much is just as important if you are to maximize your training.

These attributes are fundamental ingredients required to be in any training program which helps you avoid injury and performance-limiting plateaus. Variety with specificity is the only way to train while being sure you’re not leaving out important aspects of your program.

Endurance and Economy
Endurance can be defined as the ability to do prolonged work at sub-maximal intensities. The long weekend and weekly easy-runs are aimed at increasing endurance and improving running efficiency. These workouts should be the foundation of any training plan. Leaving these workouts out of your program will have you reaching plateaus at unnecessary rates and fighting off injury and inflammation. Endurance training helps to strengthen slow-twitch muscle fibers as well as train your body to utilize fat for fuel, sparing glycogen and glucose. The more we practice, the better we become. We transform into economical runners who exert less yet reap more. Good runners are not only fit – they are very efficient.

Speed Work
Leg speed and turnover are the most important aspects of speed work. Lengthening stride to increase speed is effective up to a point. After that, it becomes counter-productive and will actually slow you down and increase muscle soreness. Fast leg turnover is important because the faster you take steps, the less time you spend in the air. The less time in the air decreases your vertical movement and impact when you land. Elite runners have minimal up and down movement which not only decreases their impact, but eliminates wasted movement. Speed develops fast twitch muscle fibers which increase power output and improve overall ability.

Tempo Time
A tempo run is an anaerobic workout primarily focused on training your body to adapt and deal with increasing amounts of lactic acid and muscle fatigue. Finding an ideal tempo pace is pretty easy: it should feel hard, but possible to maintain for 30-60 minutes. Respiration should be rapid yet not out of control. Intervals are very effective and can fall into the tempo category as long as they aren’t done too fast. Tempo should never be considered a speed workout, even though it’s faster than your typical running pace. If it feels like a speed workout, it’s time to slow down.