For those asking how to run faster: just put in more miles!
omma_to_3
Posts: 3,265 Member
I did my first 10K race almost a year ago. Since then, I have increased my mileage, completed a half marathon, reduced my mileage (due to work hours) and am just upping the mileage again. Today, I completed another 10K race. I improved my time by 8 minutes over the last year! I am very happy with that. Completed my 10K in 1:06:50 today when I was just hoping to hit 1:10.
0
Replies
-
Great advice! I just ran a 5k over the weekend, my first in 10 months, and I took 5 min off my time and won 2nd on my age group! This all from increasing mileage for the 2 half marathons I completed this year! It's counterintuitive, but more slow miles really helped me become faster over short distances!0
-
Thanks, I'll be sure to let the boyfriend know. He really wants to run faster, ever since watching Zombieland LOL.0
-
It's counterintuitive, but more slow miles really helped me become faster over short distances!
New(er) runners will see an improvement in speed the more they run, but they will eventually plateau. Running lots of slow miles makes one slow. To increase speed, one needs to do proper speed training (i.e. tempo runs, track workouts). If ya' wanna' run fast, ya' gotta' run fast!0 -
It's counterintuitive, but more slow miles really helped me become faster over short distances!
New(er) runners will see an improvement in speed the more they run, but they will eventually plateau. Running lots of slow miles makes one slow. To increase speed, one needs to do proper speed training (i.e. tempo runs, track workouts). If ya' wanna' run fast, ya' gotta' run fast!
I suppose it depends on what you deem "new(er) runners". I've been running for a year and a half now and still have no need to do speed work. Would I eventually need to do speed work to increase speed? Yes, but I'm not there yet. Still lots of gains to be made simply by running more. I don't consider myself a new runner, but perhaps you do.0 -
Putting in more miles is all well and good, but some people honestly don't want to spend all of their Saturday mornings running for 2+ hours. Also, speed work is great for distance runners as it helps build endurance without taking your short and mid runs over 3-5 miles during the week.0
-
Putting in more miles is all well and good, but some people honestly don't want to spend all of their Saturday mornings running for 2+ hours. Also, speed work is great for distance runners as it helps build endurance without taking your short and mid runs over 3-5 miles during the week.
This^^^^
Ran competitively for years (5K, 10K, 1/2 marathon). I'll take speed work over "adding miles" all day long.0 -
+2Putting in more miles is all well and good, but some people honestly don't want to spend all of their Saturday mornings running for 2+ hours. Also, speed work is great for distance runners as it helps build endurance without taking your short and mid runs over 3-5 miles during the week.
This^^^^
Ran competitively for years (5K, 10K, 1/2 marathon). I'll take speed work over "adding miles" all day long.0 -
i'd rather do hills. hills are speed work in disguise.0
-
Also...getting your weight where you want it is a big help. When I was 207, my average mile pace on a normal day was 10:15-10:30. Now at 154 I am running 8:00/mile with no more perceived effort.
I couldn't run a 5K race at that pace a year ago.0 -
Congrats OP on your improvement.
I'm trying to think of a nice way to say this to not negate your progress but your pace really isn't what would be considered fast. Faster than before sure, but fast, no. It might very well be time to do some interval work and hills. They have been really good for my pace after I increased my distance.0 -
I completely (well, not completely, but mostly) disagree with the OP.
I gained speed by doing LESS miles. By doing Squats. By Rowing. By doing Plyo work. When I was putting in more miles, I was topping out at 8:30 seconds. Now? 7:15/m. Running Stairs. Quad work. Glutes work.0 -
Good for you! Now you have a new goal to shoot for!!
0 -
Congrats OP on your improvement.
I'm trying to think of a nice way to say this to not negate your progress but your pace really isn't what would be considered fast. Faster than before sure, but fast, no. It might very well be time to do some interval work and hills. They have been really good for my pace after I increased my distance.
I never said I was fast. I said I was "faster". I'm a slow runner. I will always be a slow runner. Clearly people aren't thinking about all the posts from slow runners (some VERY slow) asking how to get faster. For those runners, running more will get them there. Clearly I'm not talking to people who want to be elite runners or competitive. But, in the course of a year, by increasing my mileage, I've gone from the bottom 10% in my races to the middle of the pack. I call that a success. Recommending "speed work" to runners who are currently running at a 12+ pace is irresponsible IMO and is fairly likely to lead to injuries.0 -
First off ... I think it depends on what "more miles" is. A lot of runners go out and run 3 miles 3 or 4 times a week. For those runners, more miles will equal more speed. But there is a point where it won't help that much.
I second the hill work-outs though. I despise the track but live in a hilly area. When I stopped avoiding the big hills I got faster.
Oh and OP, speed is relative. Don't worry that you aren't "fast" according to someone else on this board or someone else at a race. Just be happy that you are faster than you were. I am happy with my 9:20 pace and have no desire to run an 8 minute mile. My favorite saying is "The slower I run, the more alone time I get".0 -
First off ... I think it depends on what "more miles" is. A lot of runners go out and run 3 miles 3 or 4 times a week. For those runners, more miles will equal more speed. But there is a point where it won't help that much.
I second the hill work-outs though. I despise the track but live in a hilly area. When I stopped avoiding the big hills I got faster.
Oh and OP, speed is relative. Don't worry that you aren't "fast" according to someone else on this board or someone else at a race. Just be happy that you are faster than you were. I am happy with my 9:20 pace and have no desire to run an 8 minute mile. My favorite saying is "The slower I run, the more alone time I get".
LOL...I like your saying. Yup, I'm not worried that I'm not fast. I only compete with myself so as long as I'm making improvement, I'm happy. And you're right, it does depend on current mileage if increasing miles is good. I guess I should have been more specific in my post about what runners I was really speaking to. I just see so many posts on the forums from slower, lower mileage runners asking how to increase their speed (I used to be one of them asking). And they are always told "just run more" and I guess I just wanted to let those people know that time and distance really does help with your speed.0 -
Congrats OP on your improvement.
I'm trying to think of a nice way to say this to not negate your progress but your pace really isn't what would be considered fast. Faster than before sure, but fast, no. It might very well be time to do some interval work and hills. They have been really good for my pace after I increased my distance.
I never said I was fast. I said I was "faster". I'm a slow runner. I will always be a slow runner. Clearly people aren't thinking about all the posts from slow runners (some VERY slow) asking how to get faster. For those runners, running more will get them there. Clearly I'm not talking to people who want to be elite runners or competitive. But, in the course of a year, by increasing my mileage, I've gone from the bottom 10% in my races to the middle of the pack. I call that a success. Recommending "speed work" to runners who are currently running at a 12+ pace is irresponsible IMO and is fairly likely to lead to injuries.
Seems like a defensive tone but of course I could be reading into this wrong. This is why I said congrats on your progress OP. I think its great you've made progress but the post was a bit misleading to me when I first read it.
Speed work is great for all levels though. What your basically saying is that if people can't run a mile in a certain time than they have no business doing speed work bc they will probably could get injured. I couldn't disagree more.
Regardless, like I said, great progress.0 -
It's counterintuitive, but more slow miles really helped me become faster over short distances!
New(er) runners will see an improvement in speed the more they run, but they will eventually plateau. Running lots of slow miles makes one slow. To increase speed, one needs to do proper speed training (i.e. tempo runs, track workouts). If ya' wanna' run fast, ya' gotta' run fast!
I agree, if you want to run faster you need to run faster. I started doing more short runs where I went flat out for increased speed; sometimes literally just doing timed mile runs, but doing it in 7.5 minutes or 8.5 minutes - now an 8.5 minute mile is my comfortable speed and I run easily at the pace over distance. Now looking to make 7.5 minute miles my comfortable speed.0 -
Congrats OP on your improvement.
I'm trying to think of a nice way to say this to not negate your progress but your pace really isn't what would be considered fast. Faster than before sure, but fast, no. It might very well be time to do some interval work and hills. They have been really good for my pace after I increased my distance.
I never said I was fast. I said I was "faster". I'm a slow runner. I will always be a slow runner. Clearly people aren't thinking about all the posts from slow runners (some VERY slow) asking how to get faster. For those runners, running more will get them there. Clearly I'm not talking to people who want to be elite runners or competitive. But, in the course of a year, by increasing my mileage, I've gone from the bottom 10% in my races to the middle of the pack. I call that a success. Recommending "speed work" to runners who are currently running at a 12+ pace is irresponsible IMO and is fairly likely to lead to injuries.
Seems like a defensive tone but of course I could be reading into this wrong. This is why I said congrats on your progress OP. I think its great you've made progress but the post was a bit misleading to me when I first read it.
Speed work is great for all levels though. What your basically saying is that if people can't run a mile in a certain time than they have no business doing speed work bc they will probably could get injured. I couldn't disagree more.
Regardless, like I said, great progress.
You're putting both tone and words into my mouth. I was confused why you felt the need to tell me I'm not fast. I never said I was. I also never said this is how you become "fast". It's all relative and faster is faster, regardless of whether something thinks it's actually "fast".
And, I never said anyone 'has no business doing speed work'. I said it's not where someone should start when they're a low mileage/slow speed runner - maybe that wasn't clear. I'm basing this not just on my experience (speed work damn near killed me a year ago when I tried it), but on the advice of countless very experienced runners I've talked to on this forum and elsewhere.0 -
It's counterintuitive, but more slow miles really helped me become faster over short distances!
New(er) runners will see an improvement in speed the more they run, but they will eventually plateau. Running lots of slow miles makes one slow. To increase speed, one needs to do proper speed training (i.e. tempo runs, track workouts). If ya' wanna' run fast, ya' gotta' run fast!
I agree, if you want to run faster you need to run faster. I started doing more short runs where I went flat out for increased speed; sometimes literally just doing timed mile runs, but doing it in 7.5 minutes or 8.5 minutes - now an 8.5 minute mile is my comfortable speed and I run easily at the pace over distance. Now looking to make 7.5 minute miles my comfortable speed.
Again, I was speaking to slower runners. Your pace is much faster than the people I was speaking to. At that level, yes, speed work is needed. My initial post was not clear who I was referring to.0 -
Congrats OP on your improvement.
I'm trying to think of a nice way to say this to not negate your progress but your pace really isn't what would be considered fast. Faster than before sure, but fast, no. It might very well be time to do some interval work and hills. They have been really good for my pace after I increased my distance.
I never said I was fast. I said I was "faster". I'm a slow runner. I will always be a slow runner. Clearly people aren't thinking about all the posts from slow runners (some VERY slow) asking how to get faster. For those runners, running more will get them there. Clearly I'm not talking to people who want to be elite runners or competitive. But, in the course of a year, by increasing my mileage, I've gone from the bottom 10% in my races to the middle of the pack. I call that a success. Recommending "speed work" to runners who are currently running at a 12+ pace is irresponsible IMO and is fairly likely to lead to injuries.
Sorry, but recommending "speed work" isn't irresponsible, nor will it likely lead to injury. So you're saying that someone that runs 12+ minute miles can't do interval training? An interval can be 3 minutes at 12-13 min and 1-2 min at 11-12 min.0 -
I'll have to respectfully disagree with this statement about speed work not being for slower runners. My running club has us doing speed work once a week. The workouts are adjusted for the different levels of runners we have. Speed work isn't meant to be easy it kills you no matter what level you're at. People do train differently so be careful with those definitive statements about running.0
-
Congrats OP on your improvement.
I'm trying to think of a nice way to say this to not negate your progress but your pace really isn't what would be considered fast. Faster than before sure, but fast, no. It might very well be time to do some interval work and hills. They have been really good for my pace after I increased my distance.
I never said I was fast. I said I was "faster". I'm a slow runner. I will always be a slow runner. Clearly people aren't thinking about all the posts from slow runners (some VERY slow) asking how to get faster. For those runners, running more will get them there. Clearly I'm not talking to people who want to be elite runners or competitive. But, in the course of a year, by increasing my mileage, I've gone from the bottom 10% in my races to the middle of the pack. I call that a success. Recommending "speed work" to runners who are currently running at a 12+ pace is irresponsible IMO and is fairly likely to lead to injuries.
Seems like a defensive tone but of course I could be reading into this wrong. This is why I said congrats on your progress OP. I think its great you've made progress but the post was a bit misleading to me when I first read it.
Speed work is great for all levels though. What your basically saying is that if people can't run a mile in a certain time than they have no business doing speed work bc they will probably could get injured. I couldn't disagree more.
Regardless, like I said, great progress.
You're putting both tone and words into my mouth. I was confused why you felt the need to tell me I'm not fast. I never said I was. I also never said this is how you become "fast". It's all relative and faster is faster, regardless of whether something thinks it's actually "fast".
And, I never said anyone 'has no business doing speed work'. I said it's not where someone should start when they're a low mileage/slow speed runner - maybe that wasn't clear. I'm basing this not just on my experience (speed work damn near killed me a year ago when I tried it), but on the advice of countless very experienced runners I've talked to on this forum and elsewhere.
See previous post where I said I thought your post was misleading in the context on why you feel confused I said your pace was not fast.
Also, speed work closely mimics hiit which is done by all groups of fitness enthusiast to improve cardio conditioning. It is not specific to runners nor would the likelihood of injury be any greater than telling someone to add miles. You are basically telling someone who you consider slow that its not a good idea to ever move above their 75% max bc they might hurt themselves.0 -
I'll have to respectfully disagree with this statement about speed work not being for slower runners. My running club has us doing speed work once a week. The workouts are adjusted for the different levels of runners we have. Speed work isn't meant to be easy it kills you no matter what level you're at. People do train differently so be careful with those definitive statements about running.
THIS.
Runners of all levels and paces benefit from speed work. Those who have been running a short time (i.e. such as the OP) will experience "newbie gains". Without speed work, you WILL eventually plateau. I have been running for almost 20 years and have witnessed this time and time again.0 -
Oh, and OP - congrats on the new PR at your 10k! Speed is all relative. Unless you are the WR holder, there is always someone faster. :flowerforyou:0
-
Great job, OP!I'll have to respectfully disagree with this statement about speed work not being for slower runners. My running club has us doing speed work once a week. The workouts are adjusted for the different levels of runners we have. Speed work isn't meant to be easy it kills you no matter what level you're at. People do train differently so be careful with those definitive statements about running.
My running group does this too. Along with longer distances, hills and trail runs, all with the goal to increase speed. When I started running in June, I was struggling to run 2mi at a 14 minute pace. Now I can easily run 6mi at a 12 minute pace. I'm not "fast" but I'm getting there.
0 -
It's counterintuitive, but more slow miles really helped me become faster over short distances!
New(er) runners will see an improvement in speed the more they run, but they will eventually plateau. Running lots of slow miles makes one slow. To increase speed, one needs to do proper speed training (i.e. tempo runs, track workouts). If ya' wanna' run fast, ya' gotta' run fast!
Lydiard.
Interval-type training is a key ingredient for runners who have built a suitable base, but even then it is only 10-20% of overall training volume, the rest being made up by....miles and miles and more miles.
The shorter the target distance, the more ratio shifts towards intervals, but the "miles and miles" don't go away, even 100m sprinters will have a couple of 5km or longer runs a week.0 -
Wow, tough crowd.
Congrats OP! Keep on running!0 -
It's counterintuitive, but more slow miles really helped me become faster over short distances!
New(er) runners will see an improvement in speed the more they run, but they will eventually plateau. Running lots of slow miles makes one slow. To increase speed, one needs to do proper speed training (i.e. tempo runs, track workouts). If ya' wanna' run fast, ya' gotta' run fast!
Not entirely true. Even experienced runners need to log aerobic (slow) miles as races from 800m and up are 92% or more aerobic. Speed work is for honing what is already there. You get a couple seconds per mile from doing speed work. You get much more than that by doing aerobic work.0 -
It's counterintuitive, but more slow miles really helped me become faster over short distances!
New(er) runners will see an improvement in speed the more they run, but they will eventually plateau. Running lots of slow miles makes one slow. To increase speed, one needs to do proper speed training (i.e. tempo runs, track workouts). If ya' wanna' run fast, ya' gotta' run fast!
Lydiard.
Interval-type training is a key ingredient for runners who have built a suitable base, but even then it is only 10-20% of overall training volume, the rest being made up by....miles and miles and more miles.
The shorter the target distance, the more ratio shifts towards intervals, but the "miles and miles" don't go away, even 100m sprinters will have a couple of 5km or longer runs a week.
I wish I had read the entire thread before I posted. This sums it up. All successful distance runners at the world class level do lots of volume at aerobic levels. Why? Because THAT is what is required to not only maintain their current fitness but also to continue to improve.
And don't' give me that "I'm not an elite, so why should I care what they do" nonsense. We are talking about physiological adaptations that have to take place to get faster, regardless of you current level of fitness and these adaptions best occur when you follow a program that is based on Lydiard's principles.
Show me a world class 5K runner that does HIIT or FIRST as their primary form of training.0 -
It's counterintuitive, but more slow miles really helped me become faster over short distances!
New(er) runners will see an improvement in speed the more they run, but they will eventually plateau. Running lots of slow miles makes one slow. To increase speed, one needs to do proper speed training (i.e. tempo runs, track workouts). If ya' wanna' run fast, ya' gotta' run fast!
Lydiard.
Interval-type training is a key ingredient for runners who have built a suitable base, but even then it is only 10-20% of overall training volume, the rest being made up by....miles and miles and more miles.
The shorter the target distance, the more ratio shifts towards intervals, but the "miles and miles" don't go away, even 100m sprinters will have a couple of 5km or longer runs a week.
I wish I had read the entire thread before I posted. This sums it up. All successful distance runners at the world class level do lots of volume at aerobic levels. Why? Because THAT is what is required to not only maintain their current fitness but also to continue to improve.
And don't' give me that "I'm not an elite, so why should I care what they do" nonsense. We are talking about physiological adaptations that have to take place to get faster, regardless of you current level of fitness and these adaptions best occur when you follow a program that is based on Lydiard's principles.
Show me a world class 5K runner that does HIIT or FIRST as their primary form of training.
We're not talking strictly HIIT here. Intervals and speed work is a much wider platform than just HIIT. Intervals and hills were a large part of our training on our CC team(s). Two kids of which are world class 5kers.
Also, what many are refuting in this is the statement "for those asking how to run faster: just put in more miles", when there are more ways than just that.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions