We started with out 15 minute warmup.

• Ran up to 100 meters and back down
• Rest
• Ran up 200 meters and back down
• Rest
• Ran up 300 meters and back down
• Rest

I did 4 sets of this.  I was wheezing and so out of breath by the 4th set.   But good for my legs.  I hope don’t tire myself out for the Sunday 10 miler race.

Related Running Tips:

1. Speed training tips: Hill repeats
2. Speed training tips: Sprint Runs
3. Monday Swim Practice – Drafting

Trail Running is Great for Speed and Hill Training.

If you are a beginner runner, choose trails that are more flat.  For more intermediate runners, find a more challenging trail where you can run hills or speed train.

Buddy Up

Trails are very peaceful and quiet with lots of shade.  The air feels crisper with all the trees around which is why I love it so much.  There are no traffic lights or cars to worry about like when you’re running on the roads.  These are areas that don’t attract a lot of foot traffic unless out they are out for a morning stroll.  Most trails are very quiet and secluded which makes it wise to get a friend to run with you or at least tell someone which trail you are running and your estimated return time.   Be wise and don’t run trails at night.  I always carry my cell phone in case of emergency.

Be Aware Of Surroundings

Don’t keep your head down when you run.  Look ahead to foresee any obstacles in your path like branches, rocks, mud or patches of puddles.   Be alert when you run.  I know I tend to drift off in my mind when I start to run, but I will always remain alert when running through secluded paths.  Always look behind you to make sure no one is following you.  Don’t listen to music too loudly so you can hear any footsteps or if anyone is shouting.   Always keeps your eyes moving, looking at the trees or bushes.  Make sure you listen or see if any one is lurking in the shadows.   Turn around immediately if you sense any danger.

Careful On Downhills

If you run downhill don’t get too crazy running.  Some trails get slippery at night or early morning.

Know The Trail

Be familiar with the trail before running it and know it’s in a good location.   Do some research on the trails before running it and know where it starts and ends.  I do not recommend straying off the trail path because last thing you want is to get lost in a wooded forest with no idea where you are.

Be Prepared

There are many things to aware before you go trail running.  Be conscious of the trail distance and ensure you conserve enough energy to make it out of the trail.  There are no “water” stations along the trail so make sure you have enough fluids so you won’t get dehydrated.  Lastly, be prepared for weather conditions.  Dress appropriately for the run.  Wear high performance running clothes that are suitable for all potential weather conditions.

Trail running is great.  Don’t let the above tips scare you off.  Just be aware of your surroundings and run safely.

Related Running Tips:

1. Apply sunscreen before your run
2. Best running surfaces for your feet
3. Getting Out To Run

When running, you either “plod” or ”float” and the difference is how quick your cadence is.  Most runners plod which means a longer contact your feet have with the ground.  If you watch the elite runners they practically float.  Their feet contact the ground very lightly and push off very quickly.   They don’t use the traditional running shoes but wear racing flats (or sometimes called running flats) which are less bulky, smaller and helps with running on the forefoot making you run faster with a quicker cadence.  The less time you contact the ground the less chance for injury.

Measure Your Running Cadence

How do you measure your running cadence?  Running cadence is usually measured by counting how many times your right (or left) foot strikes the ground in one minute.  There is a magic number for cadence.  On average a runner should run at a cadence of about 85-95 on a flat course, 60-65 on uphills and 100+ on downhills.   If your cadence is below 85 on a flat course, you are possibly over-striding and should to work on increasing your leg turnover and shortening your stride.  When you over-stride, you put your foot too far out of the center of gravity and it reduces your momentum.  You should focus more on maximizing your cadence and your body will naturally produce the most optimal stride and turnover rate.  If your cadence surpasses 95, you might want to consider training with Usain or Priscilla.

Try Cadence Running

Run a set of 8 x 400m on the track:

Run the first two at 90 cadence.

Next two at 92 cadence.

Next two at 95 cadence.

Last two at 100 cadence.

After you get comfortable with running short distances faster you can increase the distance to 800m and then slowly graduate to a more difficult cadence training.  Try to run 20 minutes at 90 cadence, 20 minutes at 92 cadence and 20 minutes at 95 cadence.  Overall, the faster your feet turnover the faster your pace will be.

Related Running Tips:

1. Tips to run faster
2. Speed training tips: Hill repeats
3. Running Faster

Speed Play is great training for racers who wants to harness that extra power for a strong finish or to push ahead of a group of runners.  This method simply alternates 200 meter runs with fast and recovery speeds.  I usually run 40 seconds fast and then a 30 seconds recovery.   This trains your body to shift gears when you’re racing and feeling tired.  This method is very effective in races and extremely tiring.   I usually put this speed training into use when I hit the last mile of my race.

Initially it’s hard to gauge what your pace should be when you run the faster 200s, but just remember it should be a pace faster than you would normally run in long interval training.  For intermediate runners this pace is your 1 mile race pace.  The recovery 200s allows for buffering of pain (lactic acid).  These pace changes help fortify your surges when you’re running a race.

I usually repeat Speed Play about 7 to 8 times which is about 10 minutes of pure running.  If needed you can take a minute rest in between each iteration.  Here’s a tip on how you can incorporate Speed Play into your speed training efforts.  Please make sure you do not have any heart conditions before attempting.

For Beginner Runners:

1. Run 15 mins warmup.
2. Run 15 mins Tempo Speed training.
3. Run 7 mins of Speed Play with a minute rest in between each iteration.
4. Run 20 mins cool down.
5. Remember to stretch after your run.

For intermediate runners:

1. Run 30 mins warmup.
2. Run 30 mins of Tempo Speed training.
3. Run 15 mins of alternating the Speed Play – You can rest for a minute in between each iteration.
4. Run 30 mins cool down.
5. Remember to stretch after your runs.

Related Running Tips:

1. Tips to run faster
2. Speed training tips: Tempo Runs
3. Run Faster with Cadence Training

I participate in a lot of sports such as rockclimbing, dragonboating, snowboarding, swimming, softball, ultimate, yoga, squash, cycling and more.  But those are not my main sports, I don’t tie myself to any one of them.  I pick them because they have a unique feature in them that will help me improve my running, whether it be in upper body strength, speed training, core strength, breathing, stretching and the list can go on.   So you can also pick a sport or multiple sports that you not necessarily enjoy, but have access to and you can add to your cross training routine.

I’ll give a highlight of each sport and their benefits to running.

Rockclimbing – helps build arm, quad and calf muscles.

Dragonboating – helps with upper body strength, arm strength and stamina.

Snowboarding – helps build co-ordination, quad muscles, breathing in cold weather and strengthens your ankles.

Swimming – helps build overall body strength, core strength, and breathing.

Softball – helps build arm strength, hand eye feet coordination, and sprint training.

Ultimate – helps immensely in building stamina in speed and sprint training, also helps you control your breathing, and pushes your lactate threshold.  Highly recommended for long distance runners to help with speed work.

Yoga – helps build core strength and with stretching.

Squash – helps with sprint training and stamina.

Cycling – helps strengthen legs.

All these sports are great if you already have a high level of stamina as with most long distance runners.  You will be able to last longer in each sport but try to exert yourself to the max when participating in them.  In other words, running slow to first base or biking at a very low speed and intensity, just doesn’t cut it.  Push yourself to 100% each time you run.  If you get tired, just think it’s only for a few more minutes.  Ultimate or Softball runs don’t last long, they are just tiring because it’s short sprints across the field.  I know that soccer and volleyball are also great sports to participate in but I’m just wary of all the injuries with sprained ankles and dislocated joints.  I don’t want to injure myself in secondary sports for my primary sport of running.

Overall, have fun in your sports and try to pick a mixture of low to high impact sports.

Related Running Tips:

1. Climbing stairs is a good cross training idea
2. Speed training tips: Sprint Runs
3. Strength Training For Runners

When you run, your muscles produce Lactic Acid and your body burns this off so you don’t feel anything. Like when you’re walking or going for a light jog. As your running intensity increases, your muscles produces more lactic acid and hits a point where it doesn’t burn the acid fast enough and accumulates in your legs.  When lactic acid accumulates dramatically you know you’ve hit that threshold.

Athletes who are fit and run all the time have higher lactate thresholds. If you run more and do speed workouts, your muscles will adapt and process oxygen faster and then reduce the accumulation of lactic acid. Mixture of interval and tempo speed training with a main focus of staying in Heart Rate Zone 4 will help you push this threshold.

As with all speed training, this should be done in moderation.   Running fast is good but over time it might lead to injuries from over training.

Related Running Tips:

1. Speed training tips: Tempo Runs
2. Running Heart Rate Zones
3. Running Faster

There are many benefits for a runner to do sprint training and one of them is that it helps your body burn fat at a might higher rate than if you were to run at a constant pace. Your leg strength and lung capacity will of course be improved.  For long distance runners, speed training should be done at least once a week but is not a main focus for us.  You need to couple any speed or hill training with a warmup, cool down  and stretching to prevent injuries.  Pick a distance about 100 meters for your sprint.

1. Start with an light easy 1 to 3 mile warmup on a flat path to your sprint location. This depends on your fitness level and what you are comfortable running.  1 mile warmup if you can run 3 miles easily.  2 mile warmup if you can run 6 miles easily.  3 mile warmup if you can run 13.1 miles or more.
2. Take a 5 minute rest.
3. The sprints consist of a 3 phase process, with rest times double of the sprint time.
4. Run at 60% of your maximum power  for 30 seconds or 100 yards.
5. Rest 2 minutes.
6. Run 80% of your maximum power for 30 seconds or 100 yards.
7. Rest 2 minutes.
8. Run 100% power for 30 seconds or 100 yards.
9. Rest 2 minutes.
10. Repeat steps 4-9  about 6 – 8 times.  If you are tired, you can try to do 4 sets initially and gradually work towards  8 sets.

If the minutes are too short, feel free to sprint for a longer period of time.  I think if you sprint longer than 1 minute, then it becomes more of an interval run which serves difference purposes.   You should see results within 4-8 weeks if you consistently do your speed training – sprint runs.

Related Running Tips:

1. Speed training tips: Tempo Runs
2. Speed training tips: Hill repeats
3. Running Faster

1. Start with an light easy 1 to 3 mile warmup on a flat path. This depends on your fitness level and what you are comfortable running.  1 mile warmup if you can run 3 miles easily.  2 mile warmup if you can run 6 miles easily.  3 mile warmup if you can run 13.1 miles or more.
2. Take a 5 minute rest.
3. Prepare to run for 30-60 minutes at a tempo run speed.  This should be your 10 km race pace.  You can determine if you are running at the correct speed by doing the “Talk Test”.  You should not be able to talk comfortably.
4. After you complete, do a 3 mile cool down.  Do the same amount of mileage you ran when you did your warmup.

Depending on your fitness or comfort level you can choose to either increase or decrease the speed in running sessions.  Tempo speed training runs are the most difficult, just remember to keep working towards your running goal of the day.  It is recommended that you do speed training at least once a week.

Related Running Tips:

1. Speed training tips: Sprint Runs
2. Speed training tips: Hill repeats
3. Tips to run faster

1. Start with an light easy 1 to 3 mile warmup on a flat path to the hill.  This depends on your fitness level and what you are comfortable running.  1 mile warmup if you can run 3 miles easily.  2 mile warmup if you can run 6 miles easily.  3 mile warmup if you can run 13.1 miles or more.
2. Take a 5 minute rest at the bottom of the hill before you start your hill training.
3. Sprint up the hill for 3 minutes at a pace faster than you would normally run.
4. Your posture is important in hill training.  Your body should be leaning forwards slightly.  Do not tilt your head up to look up the hill, but stare at a few paces in front of you.  Keep your shoulders low and your arms bent at 90 degrees and pumping at your waist.
5. Your strides are quick and small with more focus on running on your forefoot.
6. When you reach the top of the hill, run back down.
7. Take a 1 minute break to catch your breath and drink some water.
8. Repeat steps 3 to 7  about 7 – 8 times.  The average time is about 35-45  minutes.
9. After you complete, do a 3 mile cool down.  Do the same amount of mileage you ran when you did your warmup.

Depending on your fitness or comfort level you can choose to either increase or decrease the number of hill repeats you do in one running session.  These are mere suggestions to help you improve your speed.  You should do hill training at least once a week

Related Running Tips:

1. Speed training tips: Tempo Runs
2. Speed training tips: Sprint Runs
3. Tips to run faster

Main reason lots of runners don’t incorporate speed training into their runs is that it’s too painful.  Running fast burns your lungs and legs.  Usually after about 2 mins of running fast, you’re really tired and want to stop.   Set your speed training goals and push through the pain.

The most common mistake among runners is that they think that if you run longer distances/time you will run faster which isn’t true.  The only way you are going to run faster is to incorporate good running form and speed training into your runs.

Some popular speed training techniques are:

1. Hill repeats
2. Fast tempo runs
3. Sprint workouts
4. Interval training
5. Run slow to run fast
6. Increase stride turnover
7. Mile repeats
8. Pyramid Intervals
9. Speed Play
10. REST

Related Running Tips:

1. Running Faster
2. Speed training tips: Tempo Runs
3. Run Faster with Cadence Training