Whether you want to get faster or are returning from an injury, running better before you start running more is the key to achieving your target.
What does running better mean?
Running better means you have a more efficient technique, are mobile as needed for running and have good, balanced strength. If any of these factors are lacking, you’ll be missing out on extra seconds and even minutes, plus be more likely to suffer from the typical injuries than runner’s can be plagued by.
It’s not fast
The work on these elements of your running aren’t fast fixes. Improving technique can absolutely give you some results quickly, but you do have to be consistent too in the long term to maintain this gain. Some elements of this work may even make you a little bit slower for a few weeks depending on your starting point but given a few weeks of steady work you’ll be faster and a little more resilient.
Why not just up the mileage for faster times?
I’ve seen people take on increased mileage, racking up 50-60 miles per week, and sure enough run PB after PB for several months. The sudden jumps and congratulations that come with it are tempting and due to the short time frame for improvement, it’s really obvious to everyone around you that you’re improving and working hard. But what happens when the almost inevitable injury from overtraining comes up? Weeks of potentially months of a knee or calf that just doesn’t feel right, before the decision to completely rest to get rid of it A.S.A.P.
Slow and steady
Whilst starting to run better might not win our personal races sooner, it will win them consistently in the long run.
From September 2018 I decided to work on technique and strength, whilst maintaining my weekly mileage and intensity to see what difference it made. I’d been at a bit of a plateau for a couple of months, so it seemed like a good time to try it out. From September with a half marathon time of 1:26:30 (close to my PB) I ran 1:24:52 (1:01 PB), 1:24:24 (28 second PB), 1:23:42 (42 second PB) and then 1:22:38 (1:04 PB) in April, just 7 months later. So, having stuck to around 20-25 miles per week, but adding in a little strengthening and some technique drills, I’d taken off nearly 4 minutes over 7 months.
What you can do
Work on technical drills and becoming stronger/more balanced before you just bolt on some extra miles each week if getting faster is your goal. If you’re returning from injury take this opportunity to prevent the same injury happening again, and trust me, you’ll benefit from it down the road.
Once you’ve worked on this, add the extra miles and you’ll see your times dropping quickly without the frustration of injuries. It’s exactly what I’ve done and as I write this have seen 5 PBs in my last 6 races and to date no sign of issues.
Please trust the process, be patient with yourself and you’ll reap the rewards both now and in the future.
Written by Kyle Brooks, Running Coach based in Norwich, Norfolk