The Science of Running Faster

It is estimated that 11 million people will run a marathon this year. Cross country is a very popular sport in many countries, and track and field is a worldwide sport. How do these people get faster and run for longer periods of time?
In this video, I will explain what happens to the human body as it trains at three different levels of intensity and why these three levels of intensity should be included in your training.
If you take a look at this pyramid you will see the three levels of intensity.

The base which makes up the bulk of your training is aerobic. It is easy running. If you average 7 minutes per mile in a 5K race your easy pace is roughly 9 to 10 minutes per mile.
Tempo pace is found in the middle and the 14 minutes 5K person their tempo pace will be roughly 7:40 minutes per mile. 
At the top of the pyramid will be an anaerobic pace which would be 6:30 minutes per mile pace or faster.

Let’s take a look at changes created in the body that are caused by easy running.

Easy steady running is the best type of training for cardiovascular improvement with the least amount of discomfort. Time spent running is more important than the intensity. This easy running strengthens heart muscles and increases the stroke volume of the heart.

In addition, this type of running creates changes on a cellular level. The cells used in running will have an increase in the number and size of the mitochondria, which are the factories where energy is created in the form of ATP.

In addition, there is an increase in oxidative enzyme activity which increases how quickly oxygen is processed.

Also, there will be an increase in the number of active capillaries delivering oxygen to the muscles.

The muscles used in running become better at conserving glycogen “ sugar” which is used to create energy and convert fat to energy.

Tempo Pace

Runners must also be able to clear lactic acid in the blood.

Blood lactate accumulation is a function of how much lactic acid is being processed by the exercising muscle and how much is being cleared by muscle, heart, and liver. Tempo-paced runs of 20 minutes or more help improve your body's ability to clear lactic acid.

If you can hold down blood lactate accumulation you can run at a faster pace for a longer period of time.

Anaerobic conditioning creates the following changes.

This type of running increases your Vo2 Max which is the maximum rate of oxygen your body is able to use during exercise. The oxygen is turned into energy called ATP at the mitochondria.

This is intense running but for a short period of time.

When you train consistently in these three areas easy, tempo, and anaerobic you will become a faster runner.

If you want to learn more about running faster or the Science of running the following links will help.

Marietta Cross Country

This link provides an amazing list of resources and helpful information. This cross country team is the top program in Georgia and has qualified for the National meet. If you Coach high school cross country his link will help you become a better coach.

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Leave a Comment cross country, cross country training, science of running, sports science, train smarter, types of runs

Jack Daniels Running Lectures

Dr. Daniels training Lectures

Dr. Daniels is a legend in the running community. His research and book Daniels' Running Formula is a must-read for anyone trying to improve their running ability and get in shape.

Here is the book's description, "Get in the best shape of your running career with the help of Daniels’ Running Formula, the book that Runner’s World magazine calls the best training book. Premier running coach Jack Daniels provides you with his legendary VDOT formula to guide you through training at exactly the right intensity to run stronger, longer, and faster."

As a new cross country coach, I remember asking the question " What pace should my runners be running at?"

A veteran coach told me about this book and I was hooked.

In the book, he gives pace charts based on your current ability.

If you run two miles in 14 minutes you get your VDOT number and then find the current pace to run.

In the video series, he reviews each of the important systems that need to be stressed in order to maximize your training, and why running the correct pace in certain workouts is so important.

Hope you enjoy this playlist.

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How I cured my plantar fasciitis plus resources to help

I have run now for over 40 years. During this, I have had very few injuries but about four years ago I developed plantar fasciitis. It just seemed like I woke up one morning with the pain in my heel.
At first, I just thought it would go away. It didn’t The low point was I couldn’t run a mile without stopping from the pain.
After about 4 months I decided I had to attack this injury. So here is what I did.
First, I started this stretching routine every morning and night. I never missed
Downward dog
Sitting hurdle stretch
Leg swing
My rationale was that my hamstrings were tight and was irritating my plantar fasciitis

I slept in an Achilles stretching sock.
They are much better than a boot and fairly inexpensive

I changed my work shoes. I teach and stand most of the day. I first googled “ Work shoes good for plantar fasciitis”
Next, I went to Zappos and read the reviews for recommended shoes.
I read many reviews and eventually settled on a pair of ECCOS

I changed my running shoes several times. I researched my running shoes like my dress shoes However, it took several tries before I settled on Asics Kayanos. These shoes will not work for everyone but they worked for me.

I started wearing CROCS around my house. They just felt comfortable so I started wearing them at home. I do feel they helped heal my plantar fasciitis but not sure how.

I changed my running form. This took some time but I switched from a slight heel striker to a forefoot runner. I actually attended a POSE running clinic and worked on my form.

Additional Resources

What will you learn? Three helpful techniques to help eliminate the pain.
Technique one is scrapping the foot with a scraping tool to help relieve pain. I have several friends who believe this single technique was key to them running pain-free.
Technique two is learning how to roll the calve and shin area of the leg. This helps to eliminate some pain and the flexibility of the foot.
Technique three is rolling your foot.

Runners world  video with  Dr. Metz
What will you learn? This is a very helpful video that covers how to identify if you have plantar fasciitis and reviews several common solutions.

Improve your running form using the POSE method of running. My heels had been hurting for over 8 months and I was at the point in which I would try anything. I can't remember how I heard about the POSE method of running but I figured it may help. I purchased this book on Amazon and applied several of the drills in order to switch to more of a forefoot striker.

The Running Revolution: How to Run Faster, Farther, and Injury-Free--for Life

Many people have had success in healing their plantar fasciitis by sleeping in a stretching sock at night. The sock stretches your lower leg muscles while you sleep. You may want to give the sock a try. They are not expensive and many people swear by them.

Stretching sock

What will you learn in this video? You will learn how one runner healed their plantar fasciitis by focusing on three key areas- their big toe, strengthening their feet, and stretching their calves. The video has a couple of helpful exercises for strengthening and stretching the muscles of the feet.

Leave a Comment plantar fascitis, resources plantar fasciitis, running injury, running tip, science of running