Running a race requires training. That much is understood.
But, to truly train for racing, you’ll want to do more than just “run”. Weights come into play, and so does flexibility work.
Here are some ideas to keep in mind as you prep for your next race.
Strength Training
To get faster as a runner, you have to get stronger. And, one good way to get stronger is to add weight training to your regimen.
A runner’s weight training program is different from what a recreational weight lifter might do. Developing core strength is paramount. Bench presses and curls become less important.
A stronger core is associated with more efficient running and fewer running injuries. This, in turn, increases endurance and strength.
As part of your regular routine — either on an off-day or before you hit your run — perform a series of planks and squats; and do lunges and back extensions.
It’s not necessary to use heavy weights. It’s only necessary to be consistent.
Just remember: More strength yields more speed.
Interval Training
Interval training is another way to mix up your runs.
Interval training is carefully planned runs which replicate a “bell curve” in terms of intensity.
Typically, interval training begins with a 10-minute warm up at an easy pace. Then, at regular intervals, the runner runs a certain distance at a certain pace.
Then, when the interval is over, the runner returns to an easy pace of running for a brief period and then the sequence repeats.
For example, one popular interval training session features:
A 10-minute warm-up
Six (1/2 mile runs at 5k pace followed by a 60-second cool-down)
A 10-minute cooldown
Interval training teaches your body to clear out toxins and maintain peak performance. It should be performed no more than once weekly.
Yoga
Yoga is another way to improve your speed. This is because the core tenets of yoga — flexibility, core strength, and breath control — are each essential for active running.
Furthermore, it’s been shown that active yogis land fewer running injuries than the non-yoga crowds.
Yoga relaxes the body and the mind. Adding one hour-long session per week can be an excellent addition to your training plan.
Hills
Hills are my favorite. Nothing compares. This is because running hills is speed training in disguise.
Running hills challenges your muscles, assists with aerobic power, and increases pain tolerance. However, the biggest benefit of hills is the mental boost you get.
When you can run hills well, you don’t care if your race is hilly. This reduces anxiety and helps you coast through a course. Plus, when you pass a fellow runner on a hill, you gain a major mental edge.
Hills are awesome. Run more hills.
Recovery Run
A final piece of training that’s essential (and often overlooked) is the recovery run.
A recovery run is exactly what it sounds like — it’s a run designed to help you recover. It’s a low-intensity, low-mileage run performed at a comfortable pace of up to 1:00/min per mile slower than your typical pace.
Via a recovery run, you still log the mileage necessary to build a strong base, but you do it with very little fatigue to your already-stressed muscles.
After a week of hard training, adding a recovery run can be helpful.