Secret to Running Further, Faster & With Less Effort

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As runners, all we want to do is get better, run personal bests and feel good while we do it.
So today I want to give you a simple change you can implement instantly to improve your running.
Now I could simply just say RUN MORE!
And while I do sometimes give this advice to runners who are simply not getting their reps in.
I don’t believe this is the most actionable advice.
You need something to work on and aim for whilst you’re going out on your runs.
Every training should be an opportunity for you to get better in someway, shape or form.
Doesn’t have to be a massive change, just something to move the needle forward and keep making progress.
That’s why I’ve broken down a simple way to improve your Running Economy.
1. Learn how to initiate your running momentum with “falling”
Drills, Active Practice, Filming Yourself and getting more reps in are all great ways to work on this drill.
1. Focus on efficiency & staying relaxed
You’d be shocked at how much further, faster and longer you can go when your body isn’t tensed up and is allowed to move with ease.
1. Practice changing speeds
Learn how to change speeds while in motion by increasing your whole body lean, lifting your knees higher and picking up your cadence (steps per minute).
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[@Raucherbeinknacker]

I'm a poor runner, but I found some crucial advancements in running technique. Falling into the run and letting legs go alone is one, but skipping faster into kick off to apply a harder ground contact was another. Correcting pelvis position to a more straight lower back increased my cadence from 160 to 170 automatically! Then I played with two aspects of running: I left my legs passive and run almost only by the rolling movement of my hips, let's call it pelvissing. The opposite is leg scissoring with keeping the pelvis passive. These both I can use as drills to extend the running ABC and I played with engaging more of the rolling hip momentum, wich gave me a 180 cadence only by changing the technique! Let me put it like that: If you start running, you go from one leg to the other and pelvis and shoulders follow by rolling contrawise. But the legs are leading and the pelvis is following. But now I let the pelvis lead and the legs follow and the whole gait cycle is getting really really smooth and even the heels get a bit higher because the quads are relaxed immediately after kick off! I am still playing and trying, but I think it's about harmonizing the pelvis roll and the legs swing in a more efficient way. I wish I would have made these findings 20 years ago😢 but I'm really happy today🎉😅

[@Raucherbeinknacker]

I remembered when running as a child and then instead of immediately stopping just let the body run out by itself. What happened? The heels was kicking right up into the butt. This was when no force was applied through the legs but the body was still in running motion, so the pelvis began to overtake and lead the gait cycle and actually flinging around the legs.

[@Hen_lung_muon_Gangte]

My body is shaking even if i think of the expectations in my heads... You boost my confidence

[@matthewalty]

Always happy to help 😊 you got this!

[@MustafaMalik-xv4es]

My Boy coming in clutch

[@matthewalty]

Appreciate you 😊I got you always🤝

[@lukebox2241]

Any tips on how to run faster for 2.4km under 12mins?

[@DarkPa1adin]

By running 5k-10k 3 times a week and then do speed intervals 400m, 800m, 1.2k Like 10x 400m 8x 800m 4x 1200m In separate sessions

[@matthewalty]

Firstly pick a pacing strategy you want to use. For example: 1km at 5:00min/km 1km at 4:55min/km- last 400m at 4:50min/km = Will give you a 11:50min 2.4km or Break it into 6x 400's. Example: 1. 400m in 2 min 2. 400m in 2min 3. 400m in 1:58min 4. 400m in 1:58min 7:56 5. 400m in 1:56min 6. 400m in 1:56min = Gives you a 11:48min 2.4km Work on your speed and endurance together.Think of weekly easy aerobic volume as your foundational fitness and giving you the ability to complete harder sessions more efficiently. Simply increasing it won't fix the problem most people face which is trying to hold higher paced speeds for longer distances...in your case 2.4km. You need to focus on progressive speed training. Include interval sessions that gradually build from short, fast efforts at above race pace (like 200m, 400m or 800m intervals) to longer intervals at goal race pace or just below (800m, 1km,1200m, 1600m intervals). Some example workouts: 1. 8x400m in 1:56min | 2min rest between 2. Open 1km at 5:10min/km pace + 10x200m ON in 40-45sec /200m OFF Slow Jog + Close 1km at 5:10min/km pace (rest 2min between 1km and 200's) 3. 5x800m in 4min or below | 90sec rest between 4. 4x1km at 5:00-4:50min/km | 2min rest between *paces & reps depend on your current ability and overall end goal. Incorporate easy/steady running between your speed sessions to build aerobic fitness and recovery better from workouts.This will help your body adapt to sustaining speed over a longer distance. If you are only doing 4x sessions a week then an example week could look like this: - Mon: Full Rest - Tues: Track/Speed Session A (Short Focus) - Wed: Easy 3-5km Run in zone 2-3 - Thurs: Full Rest or Recovery Run 2-3km zone 2 - Fri: Track/Speed Session B (Long Focus) - Sat: Full Rest - Sun: Longer Easy Run 5-8km in zone 2-3 Hope this helps😊 are you performing this for a police or military fitness test? very common distance used for their standardised tests.

[@lukebox2241]

@@matthewalty training for the police test I weigh in 122kg current 2.4 time is 13.30