13 Ways to Run Faster & Keep Improving

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Team Strength Running: bit.ly/2PHIMqS
Breaking through a performance plateau when you seem to be slowing down can be frustrating. Running improvement sometimes can be difficult. How do you train differently? What are the low-risk, high-reward activities that will prompt you to keep improving?
Sometimes, a fresh set of eyes on your training is what it takes. Use some of the improvement suggestions in this video or join our group coaching program Team Strength Running! You can ask Jason any of your personal questions, use our proven training plans and strength routines, get support from a network of other runners just like you, and more.
Join us here: bit.ly/2PHIMqS
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
Instagram: / jasonfitz1
Facebook: / strengthrunning

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1 июн 2024

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Комментарии : 116

@peterwhite7428 6 месяцев назад

Jason. I’m back. I’m 76 now. I run a 5K five days a week , but I’ll be increasing to ten km in a couple of months. Time on my feet is my mantra

@NonAstrologer1 2 года назад

This is the first running channel where I feel like I am getting real personal training. You're a great coach. Nice work

@alex-dk2rj Год назад

That's what I'm saying. His words are so believable.

@alexm1841 Год назад

I added strength training and 1-2 days of speed, tempo, or hills every week

@sharadkumarmnnit Год назад

Great running channel..

@bobbob9364 3 года назад

Started cycling over covid and my running has improved significantly

@ajwilliams7757 Год назад

Consider adding subtitles so folks with hearing impairments can enjoy your content!

@BasantKumar-sp2pc 2 года назад

Running stress kills the all other stress in your life. Run more if you are more stressed in life. The more difficult the breakup the more you can run.

@Kelly_Ben 3 года назад

My plateau has lasted decades... but that's because I'm comparing my NOW to my THEN... my times have risen 4-5 minutes per mile since high school cross country. I'm injury prone, a lifelong in insomniac, and work physical jobs 60 hours a week... so hey, let's train for my first ultra! 😂 I'm tired of fighting my body to achieve shorter distances (1/2 marathon and under) at faster times, so I decided it was time for new goals, new PRs. It's all uphill from here! (Literally!) I love these tips, and I'm looking forward to the next phase in my running life.

@sachaleoni89 3 года назад

Hi man, I must say that you are really good with your explanations about running tips, your advices are very precius and usefull. You are doing a great job with your channel. Happy runs! Greetings from Italy

@CanalSDR 2 года назад

Thank you coach, I was needing those words

@leandrokansuke5222 Год назад

One of the best running educational video I have ever watched

@DanielL143 Год назад

1. Increase Mileage. 2. Try a new race distance. 3. Run fast regularly (100 m strides & hill sprints) - twice a week. 4. Get a couch (just kidding) - get a coach. 5. Cross training (bike, pool, elliptical). 6. Lift weights (integral for running economy, strength and injury prevention). 7. Consistent double-digit long runs (aerobic metabolism). 8. Training plan that is appropriate for you. 9. Level up life style (sleep, nutrition, stress management) (break-up with your boyfriend - just kidding again). 10. Run short races (racing is a skill). 11. Try a new type of racing event (obstacle, trail, mountain, ultra, tri etc.) 12. Increase knowledge (you tube, books, course, club etc.) 13. Get support (other runners). Bonus Items from me ... hi y'all ... 14. Review your gear (shoes, socks, etc.) 15. Review your race day routine (warm up techniques, energy drinks etc.). THANKS JASON - THIS WAS A GREAT VIDEO !!!

@ThadKB 3 года назад

Plateau? I am a Clydesdale runner in a running valley. In high school and college I was around 170. I haven't seen that in a number of years ever since I discovered my mother-in-law's pie. I will lose the weight and I will get faster. Thank you for these tips.

@peterwhite7428 Год назад

Good video. Free lessons. The running group here meets at 6:30 am. 😢

@MsChampion1982 10 месяцев назад

Great video! I like your personal approach. ❤

@taniashingler4511 3 года назад

You are incredible, THANK YOU, just when I was ready to hang up my shoes for good you pop onto my feed!!!! thank you for your kindness and selflessness

@michele3233 Год назад

Great advice, thanks!

@AussieRoos 2 года назад

Hello from 🇦🇺 Great content and production on your channel, I signed up to a Running Club a month ago and a Coach this week, chasing Sub 3 Hour Marathon ➖3️⃣🏃‍♂️

@markray7133 8 месяцев назад

Jason - this is one of the best summary running advice videos I’ve ever seen. Such great tips and words of wisdom. Varying distances and relying upon support are two of the key things I took away. Thank you so much for pulling this together and for sharing your deep knowledge and love of running.

@tara0029 Год назад

This video is so great!! Thank you!

@jayantnagarkar1018 Год назад

Great coach. Useful information thanks .

@nomaderic 2 года назад

9. Most important. If you cant recover you can't train. Sleep as often as you can, eat foods that FUEL you, and work on less stress.......not only will your running get better your body will get better

@natekryn9840 3 года назад

Good stuff coach Nate.

@eriktred 3 года назад

Great tips.

@jayantnagarkar1018 Год назад

Nice best information for me , great

@dankrage9257 3 года назад

Awesome ideas. Thank you.

@robwilhoit6461 Год назад

Great stuff!!!

@carolyncervantes6828 2 года назад

thank you

@ErnieOne 3 года назад

Great video! Thank you 🙏🏼 🙏🏽🙏🏽🙏🏽

@anderson.al.rodrigues 3 года назад

Thanks for sharing your knowledge with these simple tips

@beattrixkiddo2725 3 года назад

Thanks for all the advice and tips. I subscribed to your email last about 8 weeks ago and ran my first race, a trail hm, and got 2nd in my age group (20-29) and 15th overall! I wouldn’t be able to do this without all the stuff I’ve learned through this channel and of course without constant maintenance, and proper warm ups, and cool downs! Cheers.

@bryansteiner2218 2 года назад

Can you please do a video on improving breathing during running? I’m asthmatic and would love to hear your thoughts on strategies and improvement techniques.

@fastinradfordable Год назад

Wim Hof method

@DevRunner 3 года назад

Absolutely great tips! Superior video and advice!

@ryancoleyTurkey 3 года назад

Thank you for the video, it helped

@Paheena1 5 месяцев назад

Your videos are awesome! Thanks for making them.

@allendranoel 3 года назад

Loving your feed. ✅💯

@today-nl 3 года назад

Thank you for the great advice. As I understand from this, the key is to step out of comfort zone with a smile in the face.

@jameschaves5723 3 года назад

Outstanding

@toddapplegate3988 Год назад

Great advice, really great advice.

@rasher331 3 года назад

Brilliant tips, very valuable information. Thanks.

@fleadoggreen9062 11 месяцев назад

Great tips

@ryanmoen6239 3 года назад

Appreciate you. 👍 great ambassador for the sport and community bro.

@daaknait 3 года назад

Good tips!

@carmencastilla2072 25 дней назад

Thank you very much I am a new subscriber and really enjoy your videos . Thanks for the advices will put them into practice

@dannyvulich 3 года назад

I like the saturation adjustment!

@RAJKUMAR-ui8wo 2 года назад

Specific points given by the running experts are quite beneficial for the purpose of running .having taken a clue from these guidelines I am on the right track and beginning to improve ,though slowly and slowly.please keep up this academic exercise to the best of your ability and also try to upgrade it regularly.thanks.

@user-hp2mf4nj1i Год назад

شكرا جزيلا

@MrXrisd01 2 года назад

I'm thinking running gas station to gas stations as aide stations for long runs around 25 miles? Any suggestions? I want to get away from the backpack

@gdchance1914 2 года назад

I am not a proponent of a specific shoe, but I think getting shoes that fit both your feet and your running performance is very important for avoiding injury. For me, an older guy, lots of stretching is required to avoid shin splints, irritated Achilles’ tendon and plantar fasciitis. Just my 2 cents. Great video.

@bobbob9364 3 года назад

Over covid I was cycling a lot ,first time ever consistently,and my running has improved big time ,first time ever I actually get joy from my running ,x training is way to go ,less stress less injuries ,interest in different sports ,

@bobbob9364 3 года назад

Just been swimming ,phew really gets cardio going ,though I was going to drown lol

@cosinguspalpatine4449 3 года назад

Bobby, what do you mean x training? Like cycling??

@bobbob9364 3 года назад

Yes just really cycling ? But I just enjoyed it ,that’s the trick remember to enjoy xx

@Jaqaroo 3 года назад

That was great Jason, thanks for those tips, very useful. One small request, could you put the miles in kilometers as well?

@StrengthRunning 3 года назад

Yes, I'll do that! Thank you

@fleadoggreen9062 11 месяцев назад

True gotta change it up, I thought I was in shape running, hurt my knee so I tried v ups my abs were shaking like a leaf lol so I’ve been exercising every thing else while my knee heels, push ups v ups , negative pull ups(can’t do real pull ups) lol but yea switch it up

@caelgrotenhuis9450 3 года назад

Hi Jason, what books do you recommend?

@betchieharrison5526 2 месяца назад

New subscriber here

@gracewhite1601 Год назад

Your good

@yontenrapgey9769 3 года назад

I wrote down on my white board! Thank you 🙏🏽

@rasher331 3 года назад

Me too

@closmasmas9080 3 года назад

If it’s not challenging you it’s not changing you

@jayantnagarkar1018 Год назад

Coach great , useful information . Thanq

@EHill.004 3 года назад

For strength training. Would lifting and squats and core and hip strength be that ( I’ve gotten really into lifting)

@rasher331 3 года назад

Yes

@jananysten1953 3 года назад

OMG - all of this is sooooooooo me....

@mikefaber3567 3 года назад

So I've been following your advice and I've been at running for 2 years I'm 45 now I ran my third marathon this weekend yep in person it was small. I wanted to go all out my predicted pace was 705 per mileI decided to try to go for 655 to 700 with the hope of feeling good and going for it on the last 6 miles but the opposite happened I got a cramp in my right hamstring and struggled the last 4 miles still setting a 10 minute pr of 309 but I almost feel disappointed. Could my mistake have been as simple as a slightly ambitious pace ? I maintained 60 miles a week for the last 10 months and even added some marathon specific workouts in the last minute when I got in the race. I did yassos, a 20 mile progression run and an 8 mile threshold interval workout. So you think it was my pace being a bit to fast like if I kept it at 705 like the projection I would have felt better ? Thanks again your advice is great.

@liamroche1473 3 года назад

First, kudos on the result. Sounds like you did fine (10 min PR is huge: >5%), but would have done better to have started at predicted pace. If predicted pace was a bit too slow, you could have negative split. If you couldn't negative split, that would tell you the pace wasn't too slow!). [P.S. I always go out too fast at every distance and I am still trying to fix it]

@mikefaber3567 3 года назад

@@liamroche1473 thanks after I listened to the video and had a few more days to reflect I think as usual the simplest explanation works the best and I believe your right I went out a bit to fast and got taught a lesson. Thanks for the reply.

@JJBpilot 2 года назад

Stay on pace through 18 at least!!! I was with a group targeting 3:30 - 8 minutes... We had a long stretch with a brisk tailwind (which of course became a headwind eventually!). Around mile 7 or so We did 745, 740 ...did one close to 700(bit downhill) we finally throttled back around 15, but the damage was done. I cramped at 24. Only one of the 30 or so of us met the goal....

@scp025 3 года назад

Looks like the link is dead

@alexandrebeaudry8377 3 года назад

Put some love in the run!

@zeeshan.khan1993 2 года назад

How long does our body take to adapt to longer mileage?? I run 25 miles per week.. but I am stepping up now... planning to add 5 miles every month...is this okay?

@nomaderic 2 года назад

Yes that's fine you can possibly do more, the number is usually no more than 10 percent per week. So 5 more in a month would be well under that

@jefejeffwell1113 2 года назад

I’m training for the military (I’m also turning 34) and I’ve significantly improved my 2-mile time. Do you recommend high mileage for these “sprint” distances?

@fastinradfordable Год назад

High mileage makes you stronger. How strong a runner do u want to be? I ran 9:39 2 mile running 25-35miles a week.

@jefejeffwell1113 Год назад

@@fastinradfordable that’s my current mileage. I’m now running 2-miles at nearly the same time that I was running 1-mile in about 5 months ago. I’m a heavier runner coming from the powerlifting and bodybuilding side of exercising.

@unhingedcrouton 11 месяцев назад

Military hires at such high age?

@jefejeffwell1113 11 месяцев назад

@@unhingedcrouton with a waiver

@Jaragreene 10 дней назад

How do you venture in high mileage but you’re slow (11:30-10:30 easy) and you know 50 mile weeks will take a ton of time

@SuperiorNoob272 11 месяцев назад

I just finished my freshman year with 5:15 mile and I want to really get to sub 4:40 mile Sophomore year to get start getting more faster to get my school record of 4:21 and senior year get sub 4:15 my milage as of june 10 is 36 miles

@matttherunner1396 3 года назад

Now this is how you advertise your business

@beltransuarez4941 3 года назад

I guess many girls are interesting in your channel 😆

@iftomatosareafruitwhyisntk4038 3 года назад

😂Lots of rowdy women comments

@phuongmai6029 3 года назад

Funny 😂

@JasonFitzgerald 3 года назад

lol WHAT is going on

@rasher331 3 года назад

How old are you...10?

@matt-oq7kb 3 года назад

Do hills do the same thing as lifting?

@snakey973 3 года назад

Went from averaging 60 mpw last year to 70 mpw this year and haven't improved 5k time at all. Dont understand why

@uras1 3 года назад

milage isnt the final answer, need to add speed and strength especially for 5k

@snakey973 3 года назад

@@uras1 I think thats true, yet everywhere you hear " run more mileage, you'll be faster" That appears to not always be true at all

@JasonFitzgerald 3 года назад

@@snakey973 It's a great strategy, but other pieces of the puzzle must be in place as well. If you think ANY strategy is going to unlock PR's, you're mistaken. All take work, all aren't guaranteed.

@larissadueck2643 3 года назад

Have you tried kettlebell swings? My fastest run times came when I was swinging 2-3 times per week (Russian swings). They are great for glute/hamstring development and fast twitch muscle development

@snakey973 3 года назад

@@larissadueck2643 I will give that a try, thanks!

@kevburmaster7161 3 года назад

Hey Jason, I don't think you give enough tempo miles. Fair enough, @100-120mpw durability may be an issue for non sub elites. You must give plans to the lowest common denominator. Otherwise, amen I think you stress mobility, strength, and endurance. However, for the competitive athlete you're still young for marathon specific training. May I recommend a copy and paste Canova/Brad Hudson for marathon specific work. For any master of the marathon, they've at least raced 10.

@traviscopeland8903 3 года назад

I don’t have anyone to run with 😔

@ththabethe6766 3 года назад

Can you coach me please

@MrJonny5o 3 года назад

Check your heel strike out in the opening video. Wow!

@giovanbattistafichera8439 3 года назад

LOL many elite hill strike at the beginning of a race, so what?

@JasonFitzgerald 3 года назад

@@giovanbattistafichera8439 The way that you slam dunk on "MrJonny5o" for being an uninformed amateur lights up my day.

@ownstyleofb4111 3 года назад

Hi sir..i need 3200mtr running plan..now my timing is11.17 minutes,how i finish 3200mtr in10minutes.. please help me sir

@ththabethe6766 3 года назад

My half-marathon PB is 1 hour 19 minutes like to break it my name is Joseph

@Keeacer 3 года назад

Long runs, intervals, hill running and strength training, who's got time and energy for all that?

@johnbrexit4315 3 года назад

Increased mileage is no no one if your not ready. 7 you can't increase long runs if your not ready. Instead do more medium to longvruns. I. E. Inzyeadvof 20 mile once a week. Try 10 miles three times a week for q2 weeks your insurance will improve faster with enough rest days to keep going. Proven to improve endurance faster. After that you can improve in linger duns if marathon training or work on track workouts if working on mile, 5k,10k.

@JasonFitzgerald 3 года назад

I'm not sure how to respond, John. OF COURSE you have to be ready to do athletic things. It'd be easier to decipher what you meant if there weren't so many spelling and grammatical errors. And we should never prescribe exact mileage levels - that just shows that you don't know how to generalize your advice to everyone...

@johnbrexit4315 3 года назад

In stead of long runs

@ryancoleyTurkey 3 года назад

“Your breaking up with your boyfriend”