This guide will teach you how to constantly challenge the status quo of your running workouts and become a better runner.
This article is for serious runners who want to get faster and run further. It provides tips on how to plan running workouts to make continual progress.
The keyword is progression.
If you want to be a successful runner, you need to make sure you are constantly making progress in your workout. This means that no matter what type of running program you are following, you need to keep progressing.
What even is progression, and how can you make progress in your workout? After reading this post, you will hopefully become a true “progression master” and feel comfortable incorporating it into your running workouts.
What is progression?
The process of progression involves changing and reaching the next stage of development. You make progress when you constantly increase the training load, or difficulty, in your training program.
The only way to become a better runner is to constantly increase your training load so your body becomes stronger. If you don't increase your training load, your body will become ‘lazy' and you'll see fewer and fewer improvements until there are none. To improve as a runner over several years, you have to make progression part of your long-term strategy by increasing the training load for each workout.
Be punished by too small an increase – get injured by too high an increase!
You can increase your training load simply by running more miles in a higher tempo, but it's much more complex to do it in a way that will let you make progress without getting injured. Ideally, you should be able to walk the line between getting an injury and not getting injured.
If you want to improve your performance, you need to increase your training load in a structured way. Some coaches and experts recommend increasing your training load by 10% each week, but this is often not possible in reality. Use this rule as a guideline and don't let it limit your progress.
You will be more successful if you prepare in advance. If you have no long-term goal for running, that might just mean deciding how often to run. But if you have an event coming up, you should start by picking a training plan.
1. Have A Plan
If you want to get good at running, you need a training plan. Otherwise, you won't make any progress. You can either find a good off-the-shelf plan, or ask a qualified running coach for a custom plan. There are plenty of free generic plans available that can help you achieve a specific distance in a target time. However, make sure that the plan you choose has been put together by an expert, and that you understand why each session is included. This will allow you to make small changes based on your weekly schedule and how you progress.
The most popular way to begin running is by following a Couch to 5K program. The NHS’s nine-week plan is a fine choice and it’s supported by both podcasts and an app (App Store and Google Play). If you find that Couch to 5K is still proving too much, another great option is None to Run, which eases you into the sport at a slower pace.
2. Get An MOT
It is a good idea to get a check up from a sports doctor before you start a new exercise plan, especially if you have had injuries in the past. This will help prevent any small problems from becoming bigger ones.
Dixon explains that if you want to start running regularly, it's important to fix any bad habits right away. This will make running more enjoyable and helpful. Dixon recommends making an appointment with a physical therapist or sports masseur, who can help identify any problems. If these problems are not fixed, they could lead to pain or injury.
3. Consider A Club
There are several benefits to running with a group as opposed to running solo. You're more likely to stay motivated, make friends, and explore new places to run. You can find free running groups in most cities around the UK. Rest assured that you don't need to be a speedy runner to join a group – they cater for all abilities.
Your first purchase for your new workout regimen should be a good quality pair of running shoes. It is important to take time finding the right pair of shoes for you, rather than simply picking the most expensive pair. This guide from experts at the running store, Runners Need, will help you in your search.
4. Get Gait Analysis
At many specialist running stores, including every Runners Need store, you can get a free gait analysis. They'll film you running on a treadmill for a couple of minutes, then play back the footage (in freeze-frame if necessary) to assess your foot plant, stride, and running pattern. This information is then used to find the best shoe for you. But keep in mind that you shouldn't value your gait analysis results more than what your feet are telling you. The best rule to follow is that if you really like how a shoe feels on a trial run, that's the shoe for you.
5. Choose The Right Type Of Shoe
Choose shoes based on where you will be running. If you will be running on the road, then buy road shoes. If you will be running off the road, then buy trail-running shoes.
There are two main types of road running shoes: neutral and stability shoes. Stability shoes are designed for runners who roll their foot excessively inwards (overpronate) when they land. If you're not sure if you overpronate, it might be worth getting your gait analyzed.
6. Go For A Trial Run
Investing in a good pair of running shoes is important, so you should always test them out before making a purchase. You won't get an accurate sense of how they feel by walking around on a carpet in the store. It's better to “road test” them on an in-store treadmill.
7. Don’t Wear Your Shoes Out
Your shoes will experience a lot of wear and tear from running on different surfaces and in all kinds of weather, so you'll need to replace them every few months. Usually, a pair of shoes will last 500-600 miles. However, how often you need to buy new shoes depends on your weight, running style, and the terrain you run on. You should never try to keep using shoes that are visibly worn out, because they won't protect your feet and you're more likely to get hurt.
8. Select Smarter Socks
When you go for a shoe fitting, you should always wear the socks that you intend to run in. The thickness of your sock can make a big difference to the fit and feel of your shoe, particularly as your feet expand in the heat. Runners should wear running-specific socks because they have extra padding across the ball of the foot, the toes and the heel area. This extra padding cuts down on impact and protects important areas that can blister. There’s also usually padding or a tighter area through the arch to allow the shoe to fit more closely and add better arch support.
9. Round Out Your Running Wardrobe
When you have the proper shoes and socks for running, you can focus on the rest of your outfit. T-shirts and shorts are often what people wear when they go running, and you want your clothes to be light, breathable, and good at wicking away sweat. After that, it depends on the weather. If you're going to be running outside in the winter, it's a good idea to buy a jacket that will keep you warm and dry. Base layers and running tights can also help you stay comfortable in cold weather.
Your goals for running may be basic, such as getting in better shape or being outdoors more, when you start out. But after some time, you will most likely start thinking about ways to improve your speed. The following tips can help you become a faster runner.
10. Run Your Routine
The main thing you need to do to become a better runner is to be consistent with your training. This means following a sensible and progressive plan, and being smart about when you do your long runs.
5 ways to progress your interval training
If you want to give yourself the best chance of running to your full potential, interval training is essential.
This approach to tempo progression may well result in short term fitness gains. Most runners training for a race focus on increasing their tempo, or pace, thinking that this will result in short-term fitness gains.
If you've been injured while interval training, you should rethink your fitness routine.
There are 5 ways you can make progress with your interval training: 1. By increasing the duration of your intervals. For example, if you were doing 30 second intervals, you could increase these to 45 seconds. 2. By increasing the number of intervals you do. For example, if you were doing 10 intervals, you could increase this to 12 or 15. 3. By increasing the intensity of your intervals. For example, if you were running at a 6 min/mile pace, you could increase this to a 5 min/mile pace. 4. By decreasing the recoveries between your intervals. For example, if you were running for 2 minutes and then walking for 1 minute in between, you could decrease the walking to 30 seconds. 5. By increasing the amount of time you do your intervals for. For example, if you were doing intervals for 20 minutes, you could increase this to 30 minutes.
1: Tempo
The most common way of increasing the training load.
If you are in a bad shape at the beginning of the program, you may want to increase the tempo as you continue with the intervals.
2: The rest period
If you shorten your rest period, you will be able to increase the amount of training you can do.
One way to gradually increase the difficulty of your workout is to reduce the rest period by half a minute each week.
If you reduce the amount of time between sets and keep the pace, the workout will be more intense.
3: The number of intervals
Run more kilometers at a high tempo.
If you increase the number of kilometers too quickly, you will not be able to complete the training.
Start by increasing with 1-2 km max.
For example, gradually increasing the number of kilometers you run from 5 to 6 to 8 and so on, until you reach your desired amount.
4: The length of the intervals
Gradually increase the amount of time between intervals during the program, while keeping the tempo the same.
Change the intervals between 3 weeks to start off, then increase when you feel ready.
This is an example of a common workout for runners. It consists of 10 repetitions of 500 meter sprints, 6 repetitions of 800 meter sprints, 5 repetitions of 1000 meter sprints, 4 repetitions of 1500 meter sprints, 3 repetitions of 2000 meter sprints, and 2 repetitions of 3000 meter sprints.
5: The rest-activity
If you want to change things up, you can try jogging instead of standing still during your intervals.
For example, if you normally do 5 x 1000m with 3 minutes rest in between, you can change it to 5 x 1000m with 3 minutes of easy jogging in between. Then, you can increase the intensity to 5 x 1000m with 3 minutes of running at 75% of the interval tempo.
