To break out of a running rut you need to change up your training and add in some different types of running. If you always run long and slow, you’ll become very proficient at running long and slow; which means when you try to run faster your body is simply not used to it, which results in fatigue and potential injury. Here are my 3 quick fixes to turn around your running fortunes:
Interval training:
Ditch some of your long slow runs for faster interval sessions. These interval sessions involve adding in some faster efforts into your longer slower paced runs, 30 to 60 seconds works really well. Some studies have shown that runners can improve their speed by up to 7 percent by cutting their running distance in half and adding in 50 to 100m faster efforts into their running program.
Progression runs:
A progression run, or a build run, starts off at a slower pace and then continually picks up the speed of the run until you finish your chosen route. So you may run 10 minutes really easy, then 10 minutes easy, then 10 minutes steady, then 10 minutes hard, etc, etc. This is a really good way of adding in some faster running without absolutely killing yourself in the process!
Interval training:
Ditch some of your long slow runs for faster interval sessions. These interval sessions involve adding in some faster efforts into your longer slower paced runs, 30 to 60 seconds works really well. Some studies have shown that runners can improve their speed by up to 7 percent by cutting their running distance in half and adding in 50 to 100m faster efforts into their running program.
Progression runs:
A progression run, or a build run, starts off at a slower pace and then continually picks up the speed of the run until you finish your chosen route. So you may run 10 minutes really easy, then 10 minutes easy, then 10 minutes steady, then 10 minutes hard, etc, etc. This is a really good way of adding in some faster running without absolutely killing yourself in the process!
Increased flexibility:
Stretching and increasing your flexibility helps with injury prevention and recovery, thus allowing you to train more consistently, and as we all know, consistency is king when trying to improve at anything.
So if you're a runner in Cardiff, Penarth, Barry or Cowbridge and are contemplating running a 5K, 10K, half marathon, full marathon or if you simply want to get fitter and faster, Mark can devise a bespoke running training plan for you. Check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276.
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