The Secrets to Running Faster

WARNING - The following training protocols should be performed only under the supervision of a Certified Strength and Conditioning Specialist.

Numerous studies have determined that running ability is determined mainly by the following 3 factors;

• VO2max - the amount of oxygen that you breath in that your body can actually use.
• Lactate Threshold (LT) - the fastest speed that that can be maintained while exercising aerobically.
• Running Economy (RE) - efficiency of oxygen use while running at sub-maximal speeds.

Subsequently, any change that occurs in any of these variables will affect running performance. Luckily for us, researchers have uncovered the best ways to improve these factors and create faster runners. I've summarized the 2 main strategies that have been outlined in the April 2011 Strength and Conditioning Journal;

1.  High-Intensity Interval Training Increases VO2max AND Lactate Threshold

Although the most common method to enhance aerobic capacity is often considered to be via long-distance running at moderate intensity, is has been found that high-intensity interval training is significantly more effective. Fortunately, this type of training is also ideal for improving lactate threshold. Therefore, it is recommended that once runners have built a sufficient "foundation" (by using a conventional moderate-intensity protocol), they should progress onto high-intensity interval training. An example of a high-intensity training protocol would be - running at 90-95% HRmax for 4 mins, followed by an active rest (light jogging) period of 3 minutes, repeated 4 times.

2.  Strength and Power Training Increases Running Economy

Increases in strength enhance aerobic performance by decreasing the relative force (%max) required during each foot strike, thereby leading to reduced metabolic demand (less energy required). Increases in power improve something called Rate of Force Development (RFD) which allows the runner to produce the necessary muscle contractions more quickly and ultimately leads to increased muscle relaxation time between contractions. These adaptations are best achieved by stressing quality over quantity approach to number of repititions, employing a variety of strength exercises (e.g; squat), power exercises (e.g; snatch), and plyometrics (e.g; box jumps).