PERFORMANCE

Make your runs more effective with these tips from elite runner and coach Shaun Dixon

Train faster

Dedicated speed sessions burn body fat efficiently and make you a faster runner. They improve your neural pathways (the way your brain communicates with your muscles), so that your muscles contract quicker and harder for more power output per stride and greater running economy. What’s more, they’ll also get you used to dealing with lactic acid, so you can run faster for longer.

Intervals should last no longer than 90 seconds so you can maintain an intensity of around 85% of your maximum effort throughout. Rest between each interval should be three to four times the length of the drill, to allow you to maintain sprint quality. Start with 10 reps of around 40 seconds. If you find you’re slowing during a sprint, end the session, because only quality reps count when you want to get leaner and faster. Another benefit, although you won’t feel good at the time, is that you will experience a significant lactic acid build-up through these drills, and the better you are at tolerating lactic acid the quicker you’ll run. Make sure you warm up thoroughly first.

Work on technique

Without good technique you’ll never run the most efficient session possible, and you’ll also increase your risk of injury. For the correct posture, stand tall by holding your hips high and lean forward slightly, putting weight on your toes. You should be able to draw a straight line through your ears, shoulders and hips. You want to minimise lateral movement at your shoulders and hips, and minimise torso movement by dropping your shoulders and driving your arms backwards from the shoulder joint.

You also want to keep a high turnover of steps because your goal is to spend less time in contact with the ground and prevent overstriding. That’s because long, heavy strides are very inefficient – shorter and faster strides with only brief contact with the ground are far better.’

Do a strides session

This is a staple session elite runners use to improve neuromuscular pathways and get the muscles firing faster. After a short easy-pace run, find a flat uninterrupted path or pavement between 80 and 100m in length and run fast and smooth for the entire length. You don’t need to go “eyeballs out” as you would for a HIIT session but aim for between 85% and 90% of your maximum effort while staying as focused and relaxed as possible. Run six to eight reps with a slow jog or walk back to your starting position after each one. Aim for a stride session once or twice a fortnight for maximum results.

Run for the hills

Hill runs are the simplest form of speedwork session because they’re easy to plan, they don’t require much thinking and – while they hurt like hell – they’re over quickly. Uphill sessions are great for the glutes, get your heart rate high for fat loss benefits and challenge your body’s ability to process lactic acid, a key factor in improving speed. Find a steep hill, run up it for 30 to 45 seconds fast, then walk back down and repeat for 6 to 10 reps.

Go downhill fast

Alternatively you can run downhill, a strategy used by Kenyan runners to improve foot turnover - you have to keep your feet moving fast to prevent heavy jarring of your joints. Find a hill with a slight incline. At the top, stand tall, then lean forward with the hill as you start to run. Pick up your heels quickly and employ short fast steps, making contact with the ground quick and light. Do 6 to 10 downhill reps of 30 seconds, jogging to the top after each one.