Recently, someone asked me a question on the blog’s Facebook page: what did I do to become a faster runner? I realized that the answer to that question was fairly complex so decided I’d answer in a blog post. First, a bit of background and my personal disclaimer: speed (like most things) is entirely relative. I consider myself a solid middle of the pack runner and a mid to back of the pack marathoner. I have gotten faster since I first started racing, and I appreciate that but my slow is always going to be someone’s fast and vice versa. Please keep that in mind when reading this!
When I ran my very first half marathon in 2007, I ran a 2:20 race. After that, I didn’t run another half marathon until five years later and I ran it in 2:36. That 2012 race was really the start of my efforts to run stronger and faster. Since 2012, I’ve run a ton more races and now sit on a 2:04 half marathon PR. I’ve cut over thirty minutes off my slowest half marathon time and am hoping to go sub-2 this March. In the marathon, I’ve gone from over 5:30 from my slowest race to my current PR of 4:51 – that’s almost 40 minutes off the marathon and I’m hoping to get that time even faster this year.
While every runner is different, there are a few things that I’ve done over the past to get faster and things that I’m actively doing now to continue getting faster.
- Increase mileage. This is the big one. I steadily upped my mileage in training and that has corresponded to faster times. I know it doesn’t work this way for everyone. But it worked for me. My current training plan has upped the ante even more – I’m running way more than I have previously and I’m hoping for great results. It turns out running more frequently works for me. Like I said, this is the number one thing I’ve done to get faster. The key is to run more but keep a significant portion of the runs easy to avoid burnout and injury. For example, right now I’m running 6 times a week, but three of those runs are easy. Yes, I’m tired. But it works.
- Speed work. In order to get faster, you have to run faster. I do speed repeats and tempo runs and they have definitely helped me to increase my speed.
- Recovery. I would say that for me, this has been even more important as I’ve increased mileage. When you increase mileage, you have to treat your body right. I take a lot of warm baths, I foam roll like a BOSS and I just generally try to treat my body right. It makes a difference.
- Getting stronger with Pure Barre. I’ve shared a lot about my love of Pure Barre and it really has made me stronger physically and that has translated into me being a stronger, faster runner. Without a doubt. Find some form of strength training you enjoy and commit to it!
- Being mentally stronger. This is a work in progress but I’m constantly working on improving my mental game because that matters so much late in a race. Sometimes you have to just zone out and run the race with your heart. I have a bad habit of letting go of tough races and not pushing through. Well, becoming mentally strong helps me finish races strong.
What, if anything, are you doing to become faster?
You shared some great information here Courtney. I find that running 3 times a week is the sweet spot for me with 3 days of cross training and a rest day. Every runner is different in terms of their needs, but the one thing on my list for 2016 is to improve my upper body strength and now due to the IT band/knee issue, work on overall body strength. I have a book recommendation for you that focuses on mental strength, “How Bad Do You Want It: by Matt Fitzgerald. I just started it but so far, it is very interesting reading.
Pam recently posted…Walt Disney World Marathon Weekend Highlights
Oh I’ve heard GREAT things about that book. Thanks for the reminder – I’m adding it to Amazon now 🙂
I’m so bad at incorporating speed work in my training cycles but I am determined to do that more this year.
It is not easy, but it definitely works!
These are great tips! I’ve added more mileage and speed work and it’s worked for me, too. I look forward to speed work each week because it’s mixes things up quite a bit and it’s a whole different feeling of accomplishment than a regular run. I prefer to do my speed work on the treadmill (honestly, with three young kids, every bit of my running is on the treadmill right now). I think the treadmill is a great place to start to take away any unknowns with pacing intervals for someone like me who was intimidated by the speed work.
Yes, the treadmill makes a ton of sense. I don’t own one at home and so it’s just easier for me to run to the track and get it done there but if I had one at home, I’d probably use it for speed work!
Great tips, and your half marathon record is awesome! I definitely need to add these elements into my training as I’d like to pickup some speed and shave a few minutes off of my half marathon time.
Karen @karenlovestorun
Have you picked a next race yet?
I’m running the Princess Half in Feb (for fun!) but training for the NJ Half Marathon May 1st and another smaller (local) half marathon at the end of May : )
I haven’t been able to test my strength yet from Pure Barre, but I’m interested to see how it translates when I do start training. I definitely see a difference physically, so I’m itching to test it out.
Yes! I PRed in the spring after not running a bunch but taking a LOT of PB classes 🙂
That totally makes sense. Most barre-style classes target the glutes and hamstrings (and mine were killing me after the one Pure Barre class I took). Since those are the source of the strength for the push-off phase of running movement, making them stronger will definitely help you get faster.
Great post Courtney and you definitely hit all of the important points. You have to recover well to begin to progress. I’m the same way and found my body responded well with a nice steady increase in mileage!
Yes, I’ve been surprised because I didn’t think my body could handle running 6 days a week but it turns out if half of those runs are easy runs, I can get it done!
Great tips! I’m slow but was happy to see some increases in speed in 2015 and I think a big part of it for me was consistency. My runs were all definitely slower over the summer but I just consistently got out there and I think that had big pay offs when the weather began to cool off in the Fall. I’m horrible about the foam rolling and recovery steps though. I really need to work on improving that this winter.
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So, I’ve been really bad about the foam roller in the past as well. Now that I’m running more, it just is so necessary and I am doing it almost every day. My body NEEDS it, lol!
I am really bad at doing speedwork even though I know it would help. A few times in the past when I tried it, I ended up pulling something. Not sure I am made to go faster 🙂
Deborah @ Confessions of a mother runner recently posted…Fast Girl-Fast Read
You have to make sure you are warming up properly and of course listen to your body. I think you’re pretty objectively fast anyways, though. 🙂
As I trained for the marathon my only intention was to “get through it” uninjured. Now that I know I can run uninjured i’d like to work on speed work. I’ll need to start making my way to the track this spring! Thanks for the tips!
The one good thing about the track is that while it’s SO hard, the surface is softer than the road, so that’s helpful. And congrats on the marathon!!
You’ve definitely gotten faster and I think these tips can apply for runners of all abilities. After a while, you find out what works for you in running and what doesn’t. I like running 6 days a week with two quality workouts, but I have friends who prefer 3 days a week with lots of cross training and that works well for them. It’s been great seeing your progress on the blog and can’t wait to see how this training cycle goes for you!
Yes, you are so right that you just gotta figure out what works for you. You are an inspiration with your dedication to training, so thanks Amy Lauren!
YES to all of these, Courtney!! I’ve been really surprised by how much progress I made when I increased my mileage; it wasn’t easy (good Lord, I have to get up early!), but it definitely helped me in the marathon. FOAM ROLLING – hahaha! YESSS!!! 😉
You are just incredible Tara. You know how I feel about you and your running. The gold standard, friend. xx
you’ve done amazing! I just got the first part of my plan from Coach Suz and am SO excited to get back at it with a little structure and support. Whoop!
Mar @ Mar on the Run recently posted…What’s Next?!
I’m super excited for you! I hope you’ll document your training so we can all follow along! This is our year, friend!
I started Studio Barre (I believe pretty similar to Pure Barre) after my last marathon, and I’m so excited to read that you believe that led to you running faster. I need to work on increasing my running mileage because winter has thrown me off, but I definitely feel like barre is making me stronger!
Barre will DEF make you stronger, Erin! Way to go!!
Love that you did a post on this! I too am working toward my first sub 2:00 half this March and am always looking for ways to push myself and improve my pace. This is the first training cycle where I’ve added 5 days of running instead of 4, and am doing weekly speed workouts. I also totally agree on foam rolling like a champ, resting when needed, and treating your body right. I’m working on being more diligent with what I fuel my body with, cutting back on alcohol, etc. I can’t wait to see how this pays off for us!
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We’ve got this! This is the year of sub-2! 🙂 And we WILL run together one of these days. 🙂
It’s awesome to see how much you’ve improved over the years! I definitely noticed that doing speedwork and running 4 days a week was good for me this past year! I do wonder if upping the mileage would help me get faster? I’m looking forward to doing a lot more strength training this winter. You’re right, taking care of yourself with proper recovery is SO important! Now that I have The Stick it’s a lot easier for me to get out the kinks!
Janelle @ Run With No Regrets recently posted…ZOOMA Run Love 10K Training Week 1 Recap
Upping your mileage probably would help you get faster – key is to be smart about it!
It has been nice following you the past couple of years – you’ve made some NICE progress! I love when you share your tempo/track workout watch shots… lately I’ve been seeing some more 8’s and 9’s and think “woo hoo, go Courtney” You’ve also been very consistent and diligent about your workouts. Consistency is what I am hoping for this year and I think Mollie/ARRC will help me with that. I’m excited for what is to come for all of us!
Edit: low 9’s 🙂
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lol, thanks friend! 🙂 I’m so excited for you – joining the group and getting coaching!
I was thinking about you last night and ended up turning the middle 3 miles of my 5 mile run into a tempo run — there was an 8:51 in there, not sure where that came from! You are motivating me to turn up the speed! Long run this weekend??
So. I have been convinced to go run trails with Prianaka and Kelly this Saturday morning (but I’ll be back with the group next weekend). Any interest in joining us??
Thanks for sharing, Courtney! It’s interesting to read your story and how you got to where you are today. Regarding the more mileage, in an interview in Competitor mag, Hansons method author Luke Humphrey said the single best thing that runners can do to improve their half marathon time is more mileage. My body also really likes the high mileage, and I think all these same things have helped me to get a bit faster. One thing you didn’t mention that I’m curious about–do you think all the races you do also help? Even the mental aspect, of getting out there and experiencing race day nerves and processes a lot? You know I do not like to race, and I wonder if that hurts me.
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Hmm, that’s a great question about racing. I do definitely think that going through the process of racing so much gives me lots of opportunities to practice race day strategies. For example, in the two half marathons I ran in November, I realized that I had no idea how to fuel during a half marathon anymore. It had been over a year since I’d run one and I had no clue about what to do. So, yes I would say that racing does help me figure out things I need to work on. But I like racing and I’m okay with not “racing” at a number of races. I think some people can’t do that – the running slower during a race, so it could be not ideal. The mental aspect definitely improves with more racing in my opinion. BUT as you’ve demonstrated you can practice all that stuff in training runs (minus the nerves).
Weight training really helped get my time down. Totally think cross training and speed are key elements!
Yes, it makes a big difference in my opinion!!
Its great to hear what helped you, Courtney! I agree that for me as well, adding in consistent speed work each week has been key for me. I try to mix up my speed workouts to keep things interesting. Thanks for sharing your experiences with us and i LOVE that picture of you! 🙂
Aw, thanks so much Angie!! 🙂
Great tips Courtney! You have definitely worked hard at improving over these last few years!!
I think one of the key points you made involves pacing. Keeping my recovery runs easy and my intervals hard has helped me a lot. I used to train pretty close to my race pace all the time and that is a sure fire way to get burned out and/or injured!
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Yes – keeping easy easy and hard hard has been critical for me!
Great tips, Courtney! You’re living proof that hard work pays off. Looking forward to following your March half as you crush your sub-2 goal!
Debbie @ Deb Runs recently posted…Six Ways To Become Accountable
Thank you so much – I’m hoping for a really great race!
Love these tips! Running less and rest days usually help me run faster too when I am in a funk! And I need to try barre! I hear great things about it!
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You should – barre is awesome!
These are all such great tips and I can definitely relate to most of them! You always inspire me so much to go to more barre classes. 🙂
(I HAVE MISSED YOU!)
Great job! Are you gunning for a sub 2 half this year?
I am trying to get back to speed work this year because my times are getting slower – too many long slow runs and nothing else.
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Yep, in March at Shamrock!
These are great tips. I think it’s also important to remember that it’s not a straight line of progression. Sometimes your body will be slower — and that’s probably a sign that you need more rest + recovery.
Of course – it’s also a long road (at least for me!). It took me 2 years to break 5 hours in the marathon!
I did a series on this topic not too long ago. So many of my newbie runner friends want to do distance running, but are too focused on being fast. Speed is so relative and there is no substitute for mileage and the amount of time you’ve been running. Thanks for sharing!
Alaina @ The Simple Peach recently posted…runDisney: Walt Disney World Marathon Race Recap Part 2
“No substitute for mileage and the amount of time you’ve been running.” PREACH!
I know you have to train faster to run faster, but that is often source of injury for me. I am training for my first marathon and the slow & steady approach is working great for me at the moment.
Nothing wrong with that Karen! I think you are going to rock Paris 🙂
Awesome tips. I find that sometimes being able to push myself faster is as much mental as physical.
SO mental, right coach? 🙂
Speed work and tempo runs have definitely helped me increase my times. My first half time 8 or 9 years ago was 2:20 and I’ve just slowly been plugging away! You have made awesome progress!!
You’ve made great progress on your times! I’m definitely focusing on incorporating much more strength work into my training – hoping it will help me set that new half PR 🙂
You’ve really improved your times.
I don’t really incorporate speed work into my runs but I ran a lot. For me , this is my speed work.
I would love to sub 2 but my halfs have been so inconsistent. I think I need to add some strength training into the mix.
Darlene I think you can absolutely go sub 2! I’m just hoping this hard work pays off!
I’ve been running more per week (from 3 to 5x) and I agree it helps. I think the increased milage of your current plan will lead to great things. I don’t reach 30 mi/wk until week 12 or so of my current plan. Upping my workouts has helped me become more consistent, but I think if I’m not able to get a sub 2 half in the first part of 2016 I will look to your Hanson’s plan. It sets a great foundation!
I’ve started doing speed work for the first time this week. I’m sitting right at 2:02:00 for my half time and I’m really wanting to hit a sub 2-hr half. Unfortunately, I’ve found that my long runs are suffering as a result and are slower this week. Only time will tell if I get better I suppose.
Love this post and so many great points here!!
Yes to more mileage (I believe in cross training, but at the end of the day if you want to be a better runner, you have to run more). YES to easy days.
I am also reading “How Bad Do You Want It” – great read!
So excited about your training and loved reading about your progression. So inspirational!!
Shamrock 1/2 marathon —> you got this!!! 🙂
Great advice! My A-goal is sub-2 this March; B-goal is 2:05. I’m incorporating more speed work and emphasizing recovery. Will keep all of this in mind while training this spring!
This is such a great perspective because often it’s only the wicked fast runners (i.e sub 1:50 half marathons) talking about how they got faster. But, for the rest of us, it is beneficial to hear from all types of runners. I have found that cross training and speed work have made the biggest difference in my running paces,