The Biggest Running LIE! How to **Actually** Get FASTER

[@runnerkarolineolsen]

How many of you have thought (or still think) that pushing harder is the only way to get faster?🤔

[@ulfeliasson5413]

I trained like 90% of my runs at 190 HR when I reached the finish when doing my 5 and 10km runs. For 25 years. I could never understand why I trained so hard and did such poor results, like 20-21 minutes at best for 5km. Yep, I have paid the price. Chronic fatigue. But finally trying to do the opposite now though, but man is it hard to go slow. Good video, thanks.

[@runnerkarolineolsen]

@@ulfeliasson5413 Thank you for sharing your story-it’s amazing how much effort and dedication you’ve put in over the years. Training at 190 HR consistently is no joke, but it’s so tough when it leads to chronic fatigue instead of the results you were hoping for. Slowing down is definitely a challenge, especially when you're used to pushing hard, but it's great to hear you're making the shift now. It can make such a big difference in both performance and longevity. Wishing you all the best as you adjust your training, and I’m glad you found the video helpful!

[@honza1859]

@@runnerkarolineolsen My opinion is - it is good to push harder - but sometimes, maybe max once or twice a week.... And how hadrer? My opinion is - not to be totally exhausted but nicely tired....

[@runnerkarolineolsen]

@@honza1859 Great point, and I completely agree-pushing harder is important, but balance is key! Once or twice a week is a great guideline for most runners to include harder efforts without overloading the body. As for how hard to push, I like your description of being “nicely tired.” For me, I use heart rate targets to guide my sessions because I’m not yet at a point where I can reliably judge my effort purely by feel or RPE. When I tried running based on feel, I often found myself overdoing both my hard sessions and my easy runs, which impacted my recovery and progress. Heart rate has been a game-changer for keeping my easy days truly easy and my hard days productive. Thanks for sharing your perspective-it's always great to hear how others approach their training! 😊

[@randystebbins5733]

This is such a great video and so true. As a 71 year old runner with many years of experience, and a former track and cross country coach, I can tell everyone else to run at the correct easy pace, but have always had trouble doing that myself🙂. Never too old to learn. I have recently been focusing on slowing down on my easy days. I never look at my watch during a run, but always check the time after. It seems that I have often been focusing on time instead of correct effort. Still working on it! Thanks!

[@GTE_Channel]

My friends and family are the opposite and told me I was crazy when I told them I was going to run an Ultra 😂

[@SuperTreybo]

After feeling burned out for months now karoline I’m biting the bullet and I’m going back to low heart rate training and more weekly mileage volume. In the summer of 2023 I decided to join planet fitness and get more mileage in on treadmill since it was easier on my joints vs pavement. I started June 2023 and I had my doubts but I did all my long runs , 16-18 milers, all 10 milers and short miles treadmill I had got up to 57 miles at one point and when the end of summer came , September 2023 I ran my fastest 13 miler in training in the summer humidity at at easier effort! Then winter 2023 came and I ran my fastest 13 milers and 15 milers in training ever! But I got hooked to always running fast and hard again in 2024 and lost all aerobic fitness I had built. My question do you think I should go back running treadmill 5-6 times week and build my aerobic base back up with heart rate and see if that can bring my speed back? I also did 1 short speed day during that time

[@runnerkarolineolsen]

Thank you for sharing your journey-it sounds like you’ve already experienced how powerful low heart rate training and consistent mileage can be! It’s incredible how your treadmill training in 2023 led to such great progress, even in tough conditions like summer humidity. Falling back into the habit of running fast and hard is so common, but it’s awesome that you’ve recognized it and are ready to adjust. Yes, going back to consistent treadmill running 5-6 times a week, focusing on low heart rate training, and building your aerobic base sounds like a solid plan to rebuild that fitness and speed. I’d also recommend varying your running surfaces-not just sticking to the treadmill but also incorporating some runs outside, ideally on softer surfaces like trails or grass. This can be easier on your joints and adds some variety to keep things enjoyable. For your easy runs, make sure you’re staying within your target heart rate zone to really let your aerobic system develop. Additionally, try adding 2 moderate runs per week where you start at around 80% of your max heart rate and gradually build up to your lactate threshold-but don’t go over. A speed session every other week can also help maintain a balanced plan without overdoing it. It’s all about patience and trusting the process-your past results prove it works. You’ve got this!

[@bobgarbett3229]

Hello, Thank you for you video. It’s the first time I have come across your work and will now listen to more. I am 70 and I got back into serious running almost 4 years ago. I must confess to being a little overwhelmed by so many running videos most of which are saying different things. I have tried so many things in an attempt to run faster with no success. My 5K time has not improved at all since 2022 and Boy! I have trained hard. Any suggestions that you can make would be very appreciated. If I push myself really hard I can break 26Mins for the 5K and my goal is to run sub 25 but it seems almost impossible! I’ve done gym work, speed work, hill work even had an online coach for almost 1 year ( with no success) Can you help me?

[@runnerkarolineolsen]

Hi, thank you so much for sharing your journey and for your kind words! Breaking 25 minutes is absolutely achievable, and I’d love to help. Here are three tips that might make a difference for you: Make Sure Your Easy Runs Are Truly Easy: Many runners push too hard on easy days without realizing it. I recommend getting a VO2 max test to identify your heart rate targets, especially for easy runs. This will help you stay in the right zone and avoid overtraining. If you’re someone who naturally pushes hard, this is key to holding yourself back and recovering properly. Add Volume at Threshold: Incorporate more low-threshold work where your effort is sustainable (around a lactate level of 3, if measured). This type of training allows you to run faster for longer while still being manageable. For example, you could try intervals or steady efforts at this pace to build endurance and speed. This approach has been a game-changer for me in both the 5K and marathon. Rest and Recovery: Pay attention to minimizing movement throughout the day outside of training. Rest is just as important as your workouts, and giving your body the chance to recover fully can help you perform better and avoid injury. Also, I am working on 5K training plans where I explain more in depth about running at the correct intensity as well as a detailed plan-so stay tuned for that! I hope these tips help! Let me know if you’d like more details on any of them, and I’m rooting for you to crush that sub-25 goal! 💪😊

[@honza1859]

@ Hi again, I read this topic and I have some questions - (I have no lactate measured) what race pace corresponds to lactate level 3 (aproximately) or better to say - how long should a man be able to race with such lactate level? Is level 3 higher or lower than lactate threshhold? (Sorry for naive questions, I don't run according to lactate levels.) Thank you.

[@bobgarbett3229]

@ This is so kind of you to respond in this manner! Thank you! The last two days I have run much slower focusing on heart rate not speed! I will copy your comment and paste it in a place where I can access the info!

[@bobgarbett3229]

@@runnerkarolineolsen Another question; one I have been considering off and on for a little while now, would you recommend gym work / weight training?

[@bobgarbett3229]

@ I’m sorry for yet another question: what options are available if the VO2 Max is to expensive for me?

[@freddyheynssens1950]

Very good advice. You are an athlete. I appreciate this video. God bless you richly.

[@runnerkarolineolsen]

Thank you so much for your kind words and support-I truly appreciate it! I’m so glad you found the advice helpful. Wishing you all the best in your journey, and may you be richly blessed as well. 😊🙏

[@boydsharp]

It was hard for me to start running in Zone 2 for 90% of my runs.

[@runnerkarolineolsen]

Totally understand-it’s completely normal for Zone 2 running to feel challenging at first, especially if you’re used to running at a faster pace. One way to ease into it is by incorporating low heart rate training through walking or cross-training, like biking. These activities are great for building your aerobic base without the same impact as running. As your aerobic base develops, you can gradually replace more of your walking and biking sessions with running-just make sure to keep your pace as slow as needed to stay in Zone 2. Patience is key, and over time, you’ll likely notice that you can run faster while staying in that low heart rate zone. You’ve got this!

[@honza1859]

Hi Karoline, what does your "average" training week look like? Ie how many hard runs are there, what are the paces/HR zones/durations of the runs,... (I am stucked at about 19-20min/5km so this could help me.) Thank you. Btw: What is your "main" race distance?

[@runnerkarolineolsen]

Hi! Great question! I don’t really focus on mileage targets-I train based on time and heart rate instead. When I’m further into my season, a hard week is usually around 85 miles, while an easier week (including 1 rest day) is closer to 62 miles. I also do double sessions to increase mileage without adding too much stress. The key is to build mileage by decreasing intensity, not just running more. I’ve learned this the hard way-when I was running 40 miles per week but too fast, I ended up injured. Managing effort and recovery has been a game-changer for me. My main race distance is the marathon-that’s my goal distance! If you’re stuck at the 19-20 min range for a 5K, I’d recommend focusing on easy mileage to build your aerobic base and adding threshold runs and intervals for speed. Let me know if you’d like more tips, and good luck with your training! 😊

[@honza1859]

@@runnerkarolineolsen Thank you for reply. You said you have HR 120 at your easy runs, what pace is it for you and long are your easy (low HR) runs? For me HR 120 means something like 6min/km for about an hour. Unfortunatelly running one hour or more (no matter how hard) I start to feel older injures (back heel problems atc)... I also train based on time and HR (or better to say - feeling), I think it is better because 1 hour is always 1 hour but eg 12kms are not always the same (at subjectively the same pace).

[@runnerkarolineolsen]

@@honza1859 Yes, I sometimes run at a 120 heart rate, but not always-it depends on the training cycle I’m in and how many hard sessions I have that week. My easy runs vary in duration and intensity based on those factors. How low I recommend going for easy runs really depends on the individual. For example, 120 bpm for me might not be the same effort for you, so it’s helpful to get a VO2 max test or test your lactate levels to find your own zones. Also, the volume of running matters-athletes who run fewer times per week (like 4 sessions) often don’t go as low in heart rate as I do because they need to maximize the quality of their runs. Does this make sense? 🤔

[@honza1859]

@ It makes sense. I have another point here - even if an athelete has less sessions per week, is it always good to have higher HR then athlete with more sessions? I think lower HR can make the same effect - or better - as higher HR (on easy run) because purpose of easy run is to gain aerobic fitness whiich can be gained with lower HR as well.... There should be same balance .... with low HR you are making less damage to your body (and you can build great aerobic fitness) but my opinion is that an althete should run at various speeds. The key question is how much should he/she train at particular speed.... Unfortunatelly as many runners I am also making this mistake over and over that I am often running too fast... So only one marshmallow for me. 😀

[@honza1859]

@@runnerkarolineolsen Can I ask you one more question? I think I have a problem with too high vertical oscillation - running is not so effective, and my achilles tendons are sometimes feeling very sore... Do you have some tips to avoid high vertical oscillation? When I sometimes try this my form resembles "walking at running speed" which I don't like and it is not so effective too - especially at higher speeds.... And what is worse - when trying to minimize vertical oscillation trying to move "near the groud" I feel that I could push harder but I cannot - to be able to stay low.....

[@GaryBoulden-t3m]

Train harder not smarter as a wise man once said

[@jimmybondy9450]

When I was young we were just running, no one was talking about heart rate. 🙂 We did listen to our body, it tells you a lot. I didn't even wear a watch in a competition.

[@runnerkarolineolsen]

That’s such a great perspective, and I really admire the simplicity of just running and listening to your body! I completely agree that being in tune with your body is so important-some of the best athletes are masters at this. For me, though, it’s been a learning process. I naturally tend to push too hard, and when I relied only on feel, I often found myself overtraining. Using heart rate and lactate testing taught me what different effort levels should actually feel like. Now, I’m able to combine that knowledge with RPE and listen to my body more effectively. Does that make sense? I think finding the right balance between feel and data is key for a lot of runners, depending on their tendencies and goals! 😊

[@alexanders4911]

Cute girl ❤