How to Get Faster Without Killing Yourself

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How to Get Faster Without Killing Yourself

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

If you're aiming to improve your running speed, you might think the answer is to push harder in every workout. But this "run harder" mindset often leads to burnout, injury, or plateaus. The key to getting faster isn’t about working harder—it’s about training smarter. This week on the Marathon Running Podcast, we spoke with an expert coach who shares tips on how to train smarter without overdoing it. Tune in during your next run for actionable advice!

The Myth of "Just Running Harder"

Runners often assume that more intensity equals faster results. While effort matters, overtraining can lead to exhaustion, frustration, and even injury. Instead of focusing on harder workouts, successful training plans balance effort with proper recovery, building long-term endurance and speed.

A smarter approach incorporates easy runs, interval training, strength work, and recovery strategies—designed to complement, not overload, your running routine.

Key Principles of Smart Training

Consistency is King

Consistency is the foundation of progress. Focus on running regularly, even if it’s just a few times a week, and gradually increase your mileage over time. This approach builds a strong base and reduces the risk of injury or burnout.

Tip: Schedule your runs like any other commitment and prioritize small, achievable goals to stay on track.

The Power of Easy Runs

Easy runs are often overlooked but are essential for building aerobic endurance and recovering from harder efforts.

Tip: Your easy run pace should feel conversational—if you can talk without gasping, you're in the right zone. These runs allow your body to recover while improving your overall efficiency as a runner.

Interval Training for Speed

Short bursts of faster running mixed with recovery intervals can significantly improve your speed.

Tip: Incorporate intervals sparingly, such as once a week, and always start with a proper warm-up. Whether you're running short sprints or longer intervals, listen to your body to avoid overdoing it.

Strength Training for Runners

Strength training can boost your running performance and prevent injuries by targeting key muscle groups.

Tip: Add exercises like squats, lunges, and core workouts twice a week. A stronger body supports better running form and endurance.

Prioritize Recovery

Recovery is as important as training. Without proper rest, your body can’t rebuild and adapt to the stress of workouts.

Tip: Incorporate active recovery days, prioritize sleep, eat nutrient-rich foods, and manage stress. Watch for signs of overtraining like fatigue, irritability, or declining performance, and adjust your workload if needed.

Final Thoughts

Getting faster doesn’t mean running yourself into the ground. By building consistency, prioritizing recovery, and incorporating the right mix of workouts, you can improve your speed sustainably.

Want to learn more? Tune in to the Marathon Running Podcast, where we break down these principles with expert advice. It’s the perfect listen for your next easy run!