8 Tips for Increasing Your Speed!

"Slow down, you move too fast. You got to make the morning last. Just kicking down the cobble stones. Looking for fun and feelin' groovy. Hello lamppost, What cha knowing? I've come to watch your flowers growing. Ain't cha got no rhymes for me? Doot-in' doo-doo, Feelin' groovy."—Simon & Garfunkel

Doot-in' doo-doo...do you wanna blow those flowers away and leave that lamppost in the dust sometimes? Not sure how to get the extra oomph you need to leave the groovy and put your groove on instead? Try a few of the following tips and you'll be blasting those cobblestones away in no time.

1. Drop 5-10 lbs. Easier said than done, but dropping 5-10lbs will help increase your speed. Some research shows that it can decrease your race time by 1-2 minutes.

2. Run with someone faster than you. I don't need any research to back that one up. I am the research. I credit my increased speed to my buddies Les, Jim, Mike, Kelly, and several others that I run with that constantly keep me challenged with speed. It's a whole lot easier to go faster with a buddy than trying to motivate yourself to run faster all by your lonesome.

3. Add fartleks to a weekly run. This is such a simple but effective technique. A fartlek is simply an informal interval thrown into a regular run. All you do is speed up for a designated time or distance during a run, then slow back down, then speed back up, then slow back down. For example, after running at normal warm-up pace for about a mile, crank it up to your 10K pace and hold that pace for 1 minute, 2 minutes, 3 minutes, 5 blocks....whatever time or distance you desire; then slow it back down again and repeat a few more times along your route. You'll be amazed how much faster you run that regular route by throwing in fartleks. In addition to the increased speed, you'll be helping to train your body to handle speeding up during times of fatigue—something that will come in very handy in an endurance run.

4. Add a weekly tempo run to your routine. A tempo run is simply a run (usually 4-8 miles) that's run at a faster pace (typically a little slower than your 10K pace). Think of it as a really long fartlek. Warm up for a mile, then do 2-6 miles at tempo pace and then do a cool-down mile. For example for a 4-mile run, run 1 easy warm-up mile, 2 miles at tempo pace, and 1 easy cool-down mile. Be sure to start with a shorter distance for your first tempo runs before working your way up to the longer tempo-run distances. Tempo runs are the bridge between those weekly slow runs and your fast-paced race. They help prepare your body physically for the demands of running at race pace as well as help prepare you mentally for the demands of running at a faster pace.

5. Run Intervals. Intervals are a great way to increase your speed. An interval workout is usually short in duration but much more intense. Typically intervals are done on a track and consist of doing several rounds of short sprinted runs such as a 200, 400, 600, 800, 1000, or a 1200m. An interval workout may look something like 4 x 800m; rest 1minute. That means to run an 800 meter interval with a 1-minute rest in between four times. For more about intervals and some sample interval workouts [click here].

6. Add some Hillwork to your routine. Hillwork is another great way to increase speed. Uphill running helps you learn to recruit fast-twitch muscle fibers which will help you run at maximum intensity. Learning to recruit these fast-twitch muscles will help you during an endurance run when you need to ramp it up or when you need to pull yourself out of fatigue. Downhill running is also great. Thanks to gravity, you naturally run faster going downhill. This is a great way to see what it's like to run at a faster pace and with a faster turn-over.

7. Increase your stride rate. There's a bit of controversy over whether a shorter or longer stride is better. In a Runner's World article (Oct. 2008), Patti and Warren Finke (RRCA-certified coaches for over 25 years) said that "most biomechanists think that the body chooses stride length and turnover based on its own biomechanical characteristics. Studies of elite runners show that they tend to use shorter strides with a higher turnover. Many studies of running efficiency show that, when runners try to change what the body chooses naturally, the result is a loss of efficiency. It is likely that the turnover and stride length of the elite runners is due to their biomechanics rather than conscious effort to alter turnover." So, don't worry so much about your stride length. But you can focus on improving your stride rate. Most elite runners have about 180 strides per minute. Check out your stride rate by going for a run and counting each stride for a minute. (Note: an easy way to do this is to count each time your right foot hits the ground for a minute and then multiple that number by 2.) Don't be shocked if you're nowhere near 180. But, by focusing on cadence and using some of the tips above you'll be pleasantly surprised when you recheck your stride rate. I bet you'll see an increase.

8. Expect some discomfort. There's a lot of truth in the saying, "No pain. No gain." Don't be scared of a little pain. DMSO (Delayed Muscle Soreness Onset) is expected a day or even 2 or 3 days after a hard workout. Don't mistake that soreness with injury. In order to gain some speed, you're going to have to do some work and this work may not be the most comfortable thing in the world. But those pains are a sign that you're building endurance as well as the muscle strength to handle that new speed and endurance. Use common sense, however. If you have pulled muscles, persistent pain, or extreme pain not related to the increase exertion, then back off and see a doctor.

A True Crime Read for Runners!

Oh what a tangled web we weave. Are you an avid runner? Are you and avid reader? Do you like mysteries? who-done-its? true-crime? If so, then I have just the book for you.

I'm a lover of fiction and my favorite books tend to be legal thrillers and mysteries, but I've never ventured much into true crime. That is, until I discovered Lynda Drews' new book Run at Destruction. Lynda, a runner and Wisconsin native, has written an in depth account of the shocking and unexpected death of a runner—Pam Bulik—in 1980s small-town Wisconsin.
The plot line of Run at Destruction seems more like a movie of the week than a real-life story. It has all the elements of a Hollywood saga—a small-town setting, a young couple (teachers) devoted to each other and to their love of running, an unfaithful husband, a secret love affair, and a tragic unexplained death.

Runners will really appreciate the way Drews weaves in the ties to the running community. Anyone who's a runner can relate to the tight-knit, loyal support of the running community. This book shows how that support was rocked to its core by the horrific event that befell two of this small community's members.

Without spilling too many beans, Run at Destruction is the story of what appeared to be a loving couple—Pam and Bob Bulik—who were avid runners and very active in the local running community. As in many marriages, something goes awry and Bob seeks the affections of another woman. This story takes a detour when the wife (Pam) is later found dead. The problem is how did she die? Was it accidental? Suicide? Negligent homicide? Premeditated murder?

Instead of merely recounting the events of the case, Drews pulls the readers into the story and into the 1980s heyday of running. While reading the book I had the strongest urge to don a terry-cloth headband, a pair of gym shorts with white piping, and a pair of athletic knee socks with the strips at the top! You see, the reason Drews is able to pull you in with such vivid detail is because she was there. Pam Bulik was Lynda Drews' best friend.

Like a road race, Drews writes in such a way that starts with a steady pace and then ramps it up as she nears the finish. She begins with the disappearance of Pam and takes you all the way to the courtroom drama and sentencing of Pam's husband, Bob. Even though Bob is sentenced, there are still a lot of unanswered questions. You'll have to read the book to answer those questions for yourself.

Exercised Induced Asthma? Maybe Not.

Many athletes experience exercise induced asthma and it seems to be growing more common in runners. Some sources say that the number of people with exercise induced asthma has doubled in the past 20 years.

Rick King, a good friend of mine and a founding member of my running group (The BlueLiners) has struggled with what he thought was exercise induced asthma while running. His breathing difficulty resulted in wheezing and breathlessness that would progressively get worse the harder he exerted himself.

Originally, the wheezing occurred during damp, cold hard runs particularly races. Over a few years, the problem progressed to about every run when the intensity of the run increased such as going uphill. A couple of doctor visits suggested exercised induced asthma with the treatment being inhalers. None of the inhaled medications improved the situation. After ruling out any mass in his lungs and heart problems, several doctors seemed stumped.

During a pulmonary stress test, the technician mentioned that Rick's problem might by Inspiratory Stridor (IS) caused by vocal cord dysfunction (VCD). The key indicator was that the wheezing was occurring on the inhale rather than asthma related sounds occurring on the exhale. Apparently with increased exertion the pressure gradient in the airway triggers a reflex action of the vocal cords as if they were protecting the airway from food or liquid entering the lungs which results in constriction that creates the sound and lack of breath. This creates a vicious cycle as you try to inhale even harder to get more air, creating more restriction.

After an ENT determined that Rick didn't have any structural problem with his vocal cords, he was sent to a speech therapist. They've worked on diaphragm breathing (observing your stomach extending during inhaling rather than your chest) and vocal cord relaxation (visualization of a wide open throat and stretching the cords doing something similar to a gag reflex). After a couple of visits, Rick has been able to run and avoid wheezing.

This is such good news! Rick was so elated to find a solution to his problem that he wanted me to share it on the blog. If you've been diagnosed with exercise induced asthma but you're not getting relief from the prescribed treatments, you may want to ask your doctor about Inspiratory Stridor (IS) caused by vocal cord dysfunction (VCD).

Thanks Rick!

RunnerDude's August Contest!

The August RunnerDude's Blog contest as arrived! The great people at RoadID have generously offered a $50 eCard as this month's prize! The eCard can be used to purchase any of the RoadID products from their website.

RoadID started with a father's concern over his son's long training miles on the road. Ten years later, RoadID is a hugely successful company helping keep thousands of runners safe on the road each year. To read some of the testimonials about the effectiveness of the RoadID products [click here].

I'd love to hear about your "close-calls" on the road or about any time when you thought that having identification on you while running would have been a good idea. If you're the owner of a RoadID product, I'd love to hear how it's worked for you.

To enter the contest, simply email your story and/or your experience using a RoadID product to runnerdudeblog@yahoo.com by Saturday, August 15, 2009. Be Sure to put "RoadID Contest" in the subject line. Your email will be entered into a drawing for the $50 RoadID eCard. Each email will be assigned a number (in the order that the emails are received). The winner will be selected by using the True Random Number Generator. The Winner will be announced on Sunday, August 16.

How Running Changed My Life: and the Winner Is...

Congratulations to Thomas Tan who was selected by the True Random Number Generator as the winner of the $25 RoadRunner Sports Gift Card! Thomas is a Principal Scientist in Oncology Research at a major biopharmaceutical company. He currently resides in Newcastle, WA with his wife, Quyen, and three sons, Nicholas, Caden and Tristan.

I'd like to thank all the runners who sent in their stories. Each email was unique and wonderfully inspirational. Over the next several weeks I'll be posting the submitted stories. Since Thomas won the Gift Card drawing, I'm featuring his story first. In his own words, this is how running has changed Thomas' life.

I never really liked or enjoyed running. I always seemed to run out of breath doing so. I started running in 2005 out of guilt and remorse. We received heartbreaking news that my grandma had passed away. We lost her to cancer. I was very close to my grandma and regretted missing the chance to say good-bye. Worst, I couldn't help but feel like a loser. I was ashamed to be a cancer researcher.

I went through a difficult grieving period, and spent most time in my laboratory at work. I became even more determined than ever to help find a cure for cancer, but I was frustrated by slow progress and politics at work. I came home mostly depressed, and sadly, withdrawn from my family. I felt like a lost soul, until my good friends, Kuldeep and Eddie, introduced me to running. It was a major turning point for me. I ran the Chicago Marathon in October 2005 in memory of my grandma.

My first marathon ignited something within me that I never knew existed--I really enjoyed long-distance running. And the pain that I experienced was strangely a good kind of pain and addictive. It also gave me a connection to my grandma somehow, like she was watching. In 2006, I ran 12 marathons to celebrate my grandma’s life. I have never stopped running since.

Running not only provides me an avenue to reconnect with my grandma, it in turn reminds me to stay on course and focus on my job. As a cancer drug discovery researcher, I know first hand that it takes many years to develop a drug. The battle with cancer will continue and it will be long and challenging, but just like running, I know we will eventually get to the finish line. —Thomas

I Could Have Been an Olympian...100 Years Ago

Well, it looks like my hopes for Olympic Gold happened about 60 years before I was ever born. This revelation came to me during my morning ritual of reading the News & Record (our local paper) and munching on a whole-wheat bagel with cream cheese and sipping on my cup-a-joe.

The headline "Bigger Means Faster" caught my eye. The article (by Edward G. Robinson III of The News & Observer-Raleigh, NC) reports on a Duke University study that says modern athletes are larger than their predecessors, which translates into faster times. Basically it says that an animal's maximum velocity on land and in air and water is proportional to its mass—bigger should move faster than smaller.

Usain Bolt (6'4"; 189lbs) is 11 inches taller and 44lbs heavier and nearly three-quarters of a second faster than the 1929 100-meter dash world-record holder. The article goes on to say that record-holder sprinters and swimmers are an average of 4 inches taller than athletes from 1900 and the average human is 2 inches taller than in 1900. Guess that may be part of the reason 6'4" 200lbs Michael Phelps came home with 8 gold medals in 2008. So, my 5'6" 139 runner-body may have had a chance 100 years ago—NOT!

The researchers Adrian Bejan and Jordan Charles propose that eventually track and field and swimming may need to create weight categories similar to boxing in order to level the playing field.

Although the evidence is solid, many don't think we're quite at the point to where the sport needs to be changed. There are still shorter runners beating taller runners. It will definitely be interesting to see if this new theory holds true in the 2012 Olympics.

If you want to learn more about the study [click here].

August 22—National Trail Running Day!

A friend of mine, Chris Barber, at SeriousRunning.com has recently started the inaugural National Trail Running Day (August 22, 2009) in order to bring awareness to the sport of Trail Running. There is a National Running Day but no day specifically made for running trails. Trail Running is one of the fastest growing sports in the United States with runners taking to the trails of varying difficulties and distances to connect with nature and the environment, while also building strength and more technical running skills. Chris' goal is to help build some momentum to get even more runners hitting the trails.

Be sure to check out the National Trail Running Day website for a wealth of information from info on trail running shoes, to finding National Trail Running Day events, to finding running trails near you. You can also find information on National Trail Running Day on Facebook and Twitter.

Chris gives 8 great reasons to go trailing:

1. Strengthens your leg muscles that road running does not.
2. Improves balance and agility from running on uneven surfaces.
3. Increases your mental toughness.
4. Biophillia – humans want to be close to nature. Trail Running increases your time in nature.
5. The primal thrill of using your body for what it was made to do, be a long distance, all-terrain vehicle.
6. Reduces injury because running on soft surfaces is better for you joints. Also, the differing steps do not put as much stress on certain parts of your body.
7. Less traffic and cleaner air.
8. Running in the shade is cooler, allowing you to run longer distances and get a better overall work out.

So, check with your running club or your local running store and see if they have anything planned for National Trail Running Day (August 22). If they don't encourage them to use that day to promote, celebrate, and experience the sport of Trail Running. Suggest a trail race, some group trail runs, or some trail clean-ups.