Everything You Need to Know About Running Faster Without Getting Injured

🏃‍♂️Strides are short bursts of fast running that improve explosive power, tendon stiffness, and running technique.

⏱️Interval sessions involve repeats of faster running followed by recovery jogs, improving cardiovascular fitness and lactate acid buildup tolerance.

🏋️High volume slow easy running is the most significant workout for superior marathon times, providing overall resilience and variety of stimuli.

💧Proper hydration and fueling strategies on race day are essential for achieving optimal performance.

⚖️Maintaining a balanced training week and distributing intensity correctly reduces the risk of injuries and improves performance.

What are strides?

—Strides are short bursts of fast running, lasting about 25-30 seconds, that improve explosive power, tendon stiffness, and running technique. They are typically added to the end of an easier run.

What are interval sessions?

—Interval sessions involve repeats of faster running followed by recovery jogs. They improve cardiovascular fitness and help runners become familiar with the buildup of lactic acid in the legs. Examples include running at a 7 out of 10 intensity for 2 minutes followed by a 2-minute recovery jog.

Why are slow easy runs important?

—Slow easy runs, also known as high volume slow easy running, are crucial for marathon training. They provide overall resilience, allow for variety in training, and help build a strong foundation for superior marathon times.

What is the significance of race day strategies?

—Having a race day pace strategy and fueling strategy is essential for optimal performance during a marathon. These strategies ensure that runners maintain a consistent pace and provide their bodies with the necessary hydration and fuel to sustain energy throughout the race.

How can I reduce the risk of injuries?

—Maintaining a balanced training week, distributing intensity correctly, and avoiding running too fast during easy runs can help reduce the risk of injuries. It is important to listen to your body, start with conservative workouts, and gradually progress to more challenging sessions.

00:00The video focuses on providing tips for running faster without getting injured.

00:22Strides are short bursts of fast running added to the end of an easier run.

04:02Interval sessions involve repeats of faster running followed by recovery jogs.

06:26Slow easy runs, also known as high volume slow easy running, are important for overall resilience.

06:53Race day strategies, including pace and fueling strategies, are crucial for optimal performance.

07:32Maintaining a balanced training week and distributing intensity correctly reduces the risk of injuries.

09:01Strategies for achieving a well-balanced training week and avoiding injury are discussed.

09:24Having race day pace and fueling strategies are important for marathon success.