AS Roma’s we’re always looking for ways to run faster and for ways to run long about how about you put the 2 together a charter a faster for longer, for instance, you may be able to run fast for about the maturity how are you trying to send out a little bit further to 5 K. 10 K. or maybe even. All right every runner is being that you start with a comfortable yet challenging pace a few miles in about pay suddenly becomes rail struggling before long your case is all over the place she felt exhausted and high in fat day life I’d hazard a guess that sounds quite familiar for you, so let us get stuck right in some ways to help and improve that with the speed and full.
I know this sounds relatively obvious and it is if you want to run faster you need to practice running faster by breaking down into smaller more manageable chunks, it means that you can run at these high speeds official to pair to time yet, still gain that neuromuscular benefit before you scoff at this is still beneficial for long distances to such as marathons now the idea with the speed and suppose it is that you get back to running faster over the short distances with time hopefully get faster, and faster and maybe even start increasing the rat planks to say for instance you might start with reps is just 20 to 30 seconds at this high pace with around 40 seconds are covered with time you might get to build up to the ghetto classic one K. rupees way always holding that same pace they started with. And I’m moving on to another way the tempo run this requires you to run IT constantly hard pace for a sustained period is around 85 to 90 percent in my some hot right now the 78 out of 10 it says intensity level you may find the I’d say few words Wallace running at this pace, but that’s about it now the idea behind the tempo run is basically to help raise your lactate threshold this nasty stuff that essentially slows you down, if you start to produce as such right the body con remove its side with the speed info that we talked about full help you to run faster than the temperance help to raise that back to the threshold and delay the onset of lactic acid until highest speed, so it’s the perfect mix to help you to run faster for longer if you don’t find a little bit more on the tempo runs with some session examples, we have a recent video on that which you’ll find a link to it in the description below. Strength work is also a key tool for helping to run faster full longer now, this isn’t necessary we need to be throwing weights around the gym but I love to focus on some main areas will drastically help in particular.
I’d suggest the coal the heads and the clues now the coal pretty much holds the body together improves its efficiency if you match and try to use Hama that struck him Benji the minute well, it’s just not gonna be able to produce and fail to deliver as much power and forces it should day and the body’s pretty much the same if you’ll call spending a moving around this is going to be a significant loss of power, and energy after many people as they start to fatigue loss running is awfully that likes a guy first a commonly we see this swaying hip motion as they start to draw from side to side again this is inefficiency Roffman energy simply going to moving us forward, it’s being lost in this side mission and then we got the place this is the largest muscle on the body yet mazing he is the least used, but when the firing of working while in these can really help to prevent inefficiencies and a loss of energy of course there are plenty of exercise and everything you can focus on in the gym and improve strength in Bollywood from my personal experience say, these are the key areas that you want to focus on if you’d like any advice and any exercise that you should follow we actually have a video on that as well to find the link that in description but I. And now it’s time to do some maths and what county pacing on is another very obvious to it but it feels needed given how many people clearly tied to it now if you really do want to run faster for longer than setting off fire and unrealistic pace very rarely comes back with a better performance, and faster time compared with one that has been well paced trust me I’ve tried all different methods.
So if you do have a particular run over race in mind and you’ve got a target time in mind make sure that that’s realistic and then just work out the pace per mile per kilometer from that and if you also how can she find him online calculators, that can do this for you no actually the hardest part is holding yourself back at the start of the run naturally you will be excited pumped full of adrenaline and just want to go off party do you want to use that to a degree, so I often suggest is capped at around 5 percent faster than you talk it pays for the first half a kilometer before you do too much damage, and then start to settle down to that target pace as soon as you possibly can then around halfway into the race think about trying to lift the pace what probably will end up happening is you just sustaining carry on with your target pace, but the app is there to me to come back with a well paced runs. Of course, we spoke a lot today about running fast a pop, but not so much about running longer possibly that’s the training we can’t forget the good old long run not typically these before just once a week as an opportunity to build insurance, and distance and it’s a simple as that rate time of the feet without necessarily having to run hard all of the time that we always welcome the purpose of adding no more than 10 percent we can we count says the duration or the distance, and Tunis the long run is a big topic in itself say you 40 guests that yes we do have a video on that already so I’ll put the link to that in the description just down below I do a show you can check those out off the because the foot of a lot more information to add to this video. I hope you have enjoyed stays video if you have given it a lot don’t forget to head on a visit to a GT and social media channels give them a follow, and give us a subscribe just down the line.
