Running News Daily

This is why you should master distance before speed

If you are a new runner, it’s tempting to focus on building your speed from the get-go, but you may want to focus on improving your distance first. The best way to increase your aerobic capacity is to start building an endurance base. As you build up your endurance, your speed will naturally improve.

Once you have established some stamina over your goal distance, you can begin incorporating speed. Many runners will mix up their training routine by combining distance runs with shorter, faster workouts. The shorter workouts will help maintain your strong endurance base and ensure that you are getting the most out of your training. 

The risk that comes with starting speed before endurance is the potential for injury. If you are pushing your body to the maximum effort without any prior training, the chance of injury is relatively high.

When you are ready to begin speed training, start with a few high-intensity intervals. For example, five reps of one minute fast and one minute slow jogging. This workout will get your heart rate up and allow you to test out top-end speed over a short duration.

Another thing beginners can incorporate early is strides. Strides are short accelerations or sprints that last for a total of 15 to 20 seconds or 50 to 100m. The idea is to run strides at about 90 per cent of your maximum effort while focusing on keeping the body upright and relaxed.

The key to doing strides is to slightly push yourself outside of your comfort zone without tensing up. Most runners will start to incorporate strides on their easy runs after a few weeks of building endurance.