Distance Runners Getting Their Speed Work On: The multi-level approach to getting faster

Getting a runner to be faster is an interesting undertaking. It’s actually a concept that coaches and athletes have been trying to perfect for centuries. As science has improved, training has evolved, we’ve created training phases and workouts that push the runner and train their body.

Simplistically it’s easy to sum it up like this: if you want to run faster, run faster. This is true of course, doing speed work and improving your base speed, is going to enable a runner to run a faster pace as the distance gets longer. As in, if you improve your mile time you’ll be able to run a 5k and 10k faster. If you don’t do speed work you’ll never improve your speed.
runner cartoon
Though as I said, that’s overly simplistic, and if a runner is truly wanting to see how fast they can be they need to open their eyes and expand their training logs to include ALL of the factors that make a runner faster. You see, the body is an interconnected machine, you can’t just concentrate on straight running workouts.

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Booty-Lock: The Runner’s Struggle Against Fire on the Butt

Run like your butt is on fire…
running with fire
Surely it FEELS like your butt is on fire at times, no? Nothing like the booty-lock shuffle induced from going out at a pace you probably shouldn’t have. Payback for making that pacing mishap can turn downright ugly come the later stages of the race or workout.

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Plyometrics for Runners Part II – Jumps and Hops: I caught the Easter Bunny hopping away plyo style

Let’s talk some plyometrics.If you’re reading this and your face is already smeared with chocolate and Peeps sugar residue, you’ve done the Easter Bunny thing right. 😉 Just kidding…Happy Easter to those who celebrate and Happy Sunday to those who don’t.

jelly bean runner

Jelly beans also work their way into those eggs! 😉

But because we have bunnies on the brain today I thought it fitting we revisit the topic of plyometrics, this time covering hops and jumps. You can read the Part I on bounds and skips.

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This Runnerchick Can’t Jump, BUT Plyometrics are Your Friend – Part I Bounds & Skips

I don’t jump. I can’t really, anything that I do would only qualify as a hop at best. In my one-time attempt at the high jump in junior high PE, I made the running start, I tried to clear the bar, failed miserably, and then proceeded to roll off the back end of the mat and onto the concrete. Nice.

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