Beyond Talent: Key Elements to Becoming a Faster Runner

Beyond Talent: Key Elements to Becoming a Faster Runner

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

Ever wondered what fuels the success of elite marathoners? This week, we're bringing you a deep dive into the strategies and philosophies of a top coach. You can now listen to our exclusive interview with the world-renowned Ron Mann, the guiding force behind champions like Wesley Korir (2012 Boston Marathon winner) and the in-form John Korir. Hear his incredible insights on our YouTube channel and Podcast.

But beyond the interview itself, let's delve into some fundamental principles and training strategies that contribute to increased running speed and overall performance. While talent plays a role, the journey to becoming a faster runner is paved with consistent effort and smart training choices.

The Power of Polarized Training:

A cornerstone of many successful endurance programs, including those likely employed by elite coaches like Ron Mann, is the concept of polarized training. This approach emphasizes a clear distinction in training intensities:

• High Volume, Low Intensity: The majority (around 80% or more) of training should be performed at an easy, conversational pace. This builds a robust aerobic base, improves cardiovascular efficiency, and enhances the body's ability to utilize fat for fuel. Think long, slow runs and easy recovery jogs.

• Low Volume, High Intensity: A smaller portion (around 20% or less) of training is dedicated to hard efforts that significantly challenge the anaerobic system. This includes interval training, tempo runs at lactate threshold, and hill repeats, which improve speed, power, and the body's ability to tolerate lactate buildup.

The key principle is to keep the easy days truly easy and the hard days genuinely hard, avoiding the "grey zone" of moderate intensity running that can lead to fatigue without significant physiological gains.

Cultivating Mental Strength: The Unseen Advantage

Physical prowess is only one piece of the puzzle. Mental strength is the often-underestimated factor that allows runners to push through discomfort, maintain focus, and execute their race plan effectively, especially in the later stages of a grueling marathon. Key aspects of mental toughness include:

• Goal Setting and Visualization: Clearly defined goals, coupled with vivid mental rehearsal of success, can build confidence and motivation.

• Resilience and Adaptability: The ability to bounce back from setbacks, both in training and during a race, and to adjust strategies when things don't go according to plan is crucial.

• Positive Self-Talk: Replacing negative thoughts with encouraging and empowering internal dialogue can significantly impact performance and perceived effort.

• Focus and Concentration: Maintaining focus on the task at hand, whether it's hitting a specific pace or navigating challenging terrain, helps conserve energy and optimize performance.

• Pain Management: Developing mental strategies to cope with the inevitable discomfort of endurance running is essential for pushing beyond perceived limitations.

Beyond the Obvious: Other Crucial Elements for Speed

While polarized training and mental fortitude are paramount, several other factors contribute significantly to running faster:

• Consistent Training: The most fundamental principle. Regular and consistent training, tailored to your goals and current fitness level, is the bedrock of improvement.

• Proper Nutrition and Hydration: Fueling your body adequately with a balanced diet and staying well-hydrated are essential for energy levels, recovery, and overall performance.

• Strength Training: Incorporating strength training, particularly focusing on the core and lower body, improves running economy, power, and injury resistance.

• Running Economy: This refers to how efficiently your body uses energy at a given pace. It can be improved through consistent training, specific drills, and maintaining proper running form.

• Recovery: Adequate rest, sleep, and active recovery methods allow the body to repair and adapt to the demands of training, leading to greater gains over time.

• Running Form: Efficient biomechanics minimize wasted energy and can contribute to faster speeds and reduced risk of injury. Focusing on factors like cadence, stride length (without overstriding), and posture can make a difference.

Becoming a faster runner is a multifaceted journey that requires a holistic approach. By understanding and implementing sound training principles like polarization, cultivating mental strength, and paying attention to the other crucial elements of running fitness, you can unlock your potential and achieve your personal best.