Youth Running: Train for Speed & Efficiency, Not Just Distance
Run right to run fast so that you can run far in the shortest possible time over any distance.
Yes, the last part is controversial. It is widely believed that you should run long first before learning to run fast.
Think about these facts
The slowest runner has never won a race. Am I wrong?
The best runners take time to work on technique and speed. For the past twenty-plus years, I have been practicing strength and conditioning with a focus on speed development in New York State. I have seen that the majority of coaches spend little to no time working on running technique or strengthening for optimal performance. The common trend in youth track coaching tends to be for distance. It’s not uncommon to see an athlete rack up anywhere from 40 to 100 miles per week.
Yes, we must work to build on recovery in heart rate zones one and two. But we also must know that there should be time spent in zones 3, 4, and 5. Unfortunately, most running practitioners (coaches) spend too much time in long, repetitive, distance training that ultimately leads to overuse, resulting in injuries to the athlete. My observation has led me to the conclusion that most people who are involved in coaching are ill-informed of the real purposes of coaching runners (get fast and/or run long without pain).
A lot of current coaching practices use the “long runs to run fast” principle. While this looks like the best formula for success, it is quite the opposite. A practice where the athlete routinely runs 20+ miles per week without any specific pace requirements is less productive than a practice where the athlete is taken through a workout routine with proper foot and hip mobility actions before moving on to an easy rhythmic run.
The oversight or inadequate incorporation of weightlifting into athletes' training routines serves as a poignant illustration of the injustices perpetuated by ill-informed professionals within the field. The myth that lifting makes you bulky is 100% not true for runners who participate in appropriate strength training. Notice I mentioned strength training, NOT bodybuilding. These practices have been linked to more physical and psychological problems than intended.
The logic behind this practice is to train endurance. You can train endurance with shorter runs in which you manipulate the rest and running pace to achieve an optimal endurance response. In other words, shock the energy systems to adapt to the demands.
For example, the repetition of 200 meters with shorter rest periods can improve the performance of the 800 meters.
The unfortunate thing about “running long to run fast” is that it takes no real coaching skill, and this only works with a few people.
Run right, run fast, run long with us. Join today.
Coach James