The Biggest Levers to Pull For Speed & Endurance | Strength Running

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This year, let's focus on the most impactful levers to pull in your training that will generate the best results for you. While recovery toys and supplements are great (I like and use them, too), they are the icing on the cake. Let's first build the cake!
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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[@19Ricky9]

1. Consistency - putting in the work week after week and month after month (consistency isn't just in the running, but also in your diet, sleep, recovery, strength training, everything) 2. Long runs - Getting a good long run in each week and build up the distance over time 3. Strength training - Sandwiching runs with dynamic warmup before, core + strength exercises afterward and getting in the gym as well.

[@chadstrong2808]

Exactly what I tell people that are the keys to getting better. Great advice thank you!

[@endakis1]

I come from a weight lifting background, pilates and yoga. I've never run before, I'm not a big guy but I'm relatively athletic form the work I've done. I've started running 3-4 times a week over the last two months and I feel really good in my body. I stretch and warm up before every run. Appreciate your clear approach. I'm only doing 5-8k runs now which I built up to, and aiming to do a slow 9 or 10k in the next couple of days.

[@JasonFitzgerald]

Glad to hear you've started running! Sounds like you have a healthy approach to your training!

[@ADiaz-sf5bl]

As someone hoping to do my first half then full marathon I'll try to be accountable to these tips for 2024. ✌️ from Trinidad and Tobago.

[@Stevo79er]

Happy 2024 Jason! Great tips as always.

[@EddieSlabb]

Goal for this year is to up my sprint speed and my performance on the beep test.

[@tonyyoung3381]

Happy birthday

[@JasonFitzgerald]

Thank you

[@tammyschilling5362]

I'm curious. I have seen the red lens glasses in other videos you make. Do they help with your running in some way (I'm thinking, like making tree roots more visible on trails or something?) or do you just happen to like them? Thanks!

[@JasonFitzgerald]

Those are the "Pineapple Painkillers" glasses from Goodr. They don't do anything specific except give me a rose-colored view of the world :)

[@samwhittaker9179]

Thanks, Jason! Quick question/free advice attempt: Coming off a 50k last year where my long training runs were 22+ miles on trails, I am looking to focus on a faster 10k for a couple of months this winter before ramping up for a 50 miler. How long do you recommend keeping my long runs during a speed-focused build?

[@JasonFitzgerald]

If possible, why not run 15-20 miles for your long run? Will too much endurance hamper your 10k (hint: no)? ;)

[@yetpig]

Thanks for the tips what brand are those sunglasses goodr?

[@JasonFitzgerald]

Yes, Pineapple Painkillers by Goodr!

[@Leeroy49]

Longrun is really important. Even 1500m Athletes do up to 90mins long runs.

[@JasonFitzgerald]

And longer! Nick Willis has run a sub-4 mile for 20 years straight and regularly does 18mi long runs

[@of5458]

The untold secret to more speed and endurance is yellow sunglasses.

[@JasonFitzgerald]

Sure why not?!

[@purplepeopleter]

Are those gunshots in the background