Why is speed important for long distance runners?

Why is speed important for long distance runners?

Speed workouts train you how to output more effort, maintain a higher cadence, and mentally cope with some physical discomfort while running. If you practice this skill once or twice per week consistently, you won’t just become faster -you will run faster with less effort.

How important is speed work in marathon training?

Running fast improves your form, endurance, and so much more—even if you’re not running that pace on race day. But just because you run a marathon at a slower pace than your fastest mile doesn’t mean you shouldn’t add speed workouts to marathon training.

Why is speed work important?

Speed training puts your muscles through a fuller range of motion, improving flexibility. It trains more muscles (and more muscle fibers within muscles), leading to better muscle balance. And it incorporates exercises that directly strengthen injury-prone muscles.

Do distance runners need speed?

The two most important things to remember about speed development for distance runners is that a small amount is all that’s necessary and you need to run as fast as possible. Doing one of these workouts per week is all that’s needed to gain the power, efficiency, and speed benefits.

Does speed work improve running?

Speedwork doesn’t just make you run faster. It makes you fitter, increases the range of movement in your joints, makes you more comfortable at all speeds, and it will ultimately help you to run harder for longer.

How often should distance runners do speed work?

Most runners will benefit 1–2 weekly speed sessions depending on the goal race and ability level of the runner. It’s essential to schedule these sessions appropriately as well — always allow 2–3 days of recovery time between harder efforts.

How long should a speed workout be?

This particular workout consists of a warm-up (five- to 20 minutes; this varies depending on your level of experience) followed by anywhere from 20 to 60 minutes of one minute at FAST pace (or slightly slower) followed by one minute of EASY (or slightly faster than easy) running.

Should long distance runners do sprints?

Sprinting helps with long distance running because it increases endurance, influences muscle development, and improves pain tolerance. Sprint sessions benefit any long distance training program by giving the body the support and adaptations it needs to run for a long period of time.

How much speed development do distance runners need?

The most important thing to remember about speed development for distance runners is that a small amount is all that’s necessary. There’s no need to run a high number of repetitions at maximum speed. In fact, doing so only predisposes you to an increased risk of injury.

What is speed-endurance in distance running?

Speed-endurance is how long you can maintain your maximal velocity. Most runners can only maintain their top-end speed for about 30–50 meters. These don’t sound like aspects of fitness that distance runners need to worry about.

How far can a runner run at their top speed?

Most runners can only maintain their top-end speed for about 30–50 meters. These don’t sound like aspects of fitness that distance runners need to worry about. After all, at no point in any race from the 5K to the marathon do we ever approach our fastest speeds or try to accelerate to that speed.

What are the benefits of sprinting in running?

All those extra muscle fibers are now available to be used when you’re tired, running uphill or finishing a long run. Sprinting also reinforces proper running form, further enhancing your running economy.