Commentary - Training to improve running speed

  • Published
  • By Bill Goins
  • 8th Medical Operations Squadron
KUNSAN AIR BASE, Republic of Korea --  The 8th Medical Group is the lead for the Wing Warrior Run on Nov. 11. This WWR is generally a 3-mile run. So this got me thinking about what we could do to improve speed and efficiency when participating in runs like this.

We tend to place so much focus on 1.5-miles as a distance that we forget that the 1.5-mile run is just a "check up". It is not meant to be a "training" distance. The WWR begins to push us closer to what are considered moderate training distances. If we can improve our speed and efficiency at the WWR distances, it allows us to train with fewer injuries and makes it much easier to improve speed at the shorter 1.5-mile distance.

Below are the top five things to consider when working on improving running speed:

Consistency. This is really the bottom line on all components of fitness. The key is not to exercise for a month or two so that you can be average on your test day. You must be consistent and make exercise a part of your lifestyle, your daily schedule, so that you can excel at any time. The less consistent you are with your training, the more limited your improvement will be.

Build your endurance. That's right, the first thing you need to do is build endurance in order to improve speed. If the farthest you are able to run is two miles, then 1.5-miles will be a high level of stress on your cardiovascular system and limit your potential to improve speed.

If you build up to a minimum of three miles, then 1.5-miles becomes only a moderate level of stress and your speed building potential increases dramatically. So slowly build your endurance up to a minimum of 30 minutes or three miles every time you run. This will give you a good base to begin working on speed at shorter distances safely.

Optimize your shoes and surfaces. Due to the impact of running on the joints, proper shoes and running surface are crucial to avoid injury. I cannot stress the importance of having the proper shoes for your feet and replacing them every 400 to 600 miles or about every nine to 12 months. Contact your squadron physical training leader for more guidance on finding the right shoes for you.

The surface you run on can also have a big influence on the success of your program. The track is a great place to run for its cushion, but for some folks it is quite boring. Running around on the streets can be more exciting, but the surface is harder on your joints. I would vary your training surfaces each time you run -- sometimes at the track, sometimes around base, sometimes on trails or on a treadmill.

Cadence. The ideal cadence (how many times your foot strikes the ground per minute) is generally accepted as around 90. In other words, your right foot should strike the ground approximately 90 times per minute if you are running with the most biomechanically efficient form. Most average below, I typically see runners who have a cadence of around 65 to 70, which means they are not working efficiently.

When you are training, count your foot strikes and slowly increase them until you reach a cadence in the range of 90. This will force you to shorten your stride slightly, stop you from landing on your heel, and improve your biomechanics. This can also be done by downloading a metronome and using it on your mp3 player while you exercise.

Intervals and speed work. I don't mind saying that running sprints can really stink. They tend to kick your butt. However, they are necessary to improve your speed. Once you can run for 30 minutes in three miles without stopping, work intervals into your running program once per week. A couple of sample interval workouts are listed below.

Remember, always start with about a 10-minute warm up, and only try these after you can accomplish the 30 minutes in three miles.
  • Use telephone poles as markers. Jog from one telephone pole to the next, when you reach it, sprint to the next telephone pole, then jog to the next one, then sprint to the next one, and so on. Try to fit about six to 12 of these intervals into your 30 minute run.
  • On the track, in the middle of your 30 minute run, perform five-two minute intervals. One interval would be 20 seconds of sprinting followed by one minute, 40 seconds of recovery jog.
  • Using a stopwatch, after you fully warm up and have been running for 10 to 15 minutes, run as fast as you can for two minutes and then slow down and jog for one minute. Then repeat. Again, try to do about five of these during your normal run.