Although I’m a huge advocate of slow running (which, as we’ll explain in this article, remains a key component of running faster for longer), I, like anybody else, want to increase my average pace. I also want to be able to do so for a longer period of time without feeling completely shattered. So how do you run faster for longer without getting tired?

Well, according to research in the European Journal of Sports Science, there are a number of common variables amongst high-performance endurance runners.

One finding from Preece’s (2018) research (linked above) revealed that flight time, which refers to the time that neither foot is in contact with the ground, was 11% higher in the high-performance group compared to the recreational group. It’s no surprise, then, that the latest race shoes today are designed to be “bouncy”, as the ability to increase vertical velocity will lead to an increase in flight time, a decrease in contact time, and higher running efficiency.

High-performance athletes were also more likely to adopt a forefoot strike pattern. Research on optimal strike patterns yields contrasting results, but forefoot striking has been shown to improve running efficiency. When we land on our heels, we’re essentially causing ourselves to slow down (this should perhaps be caveated, as a number of shoes today are designed with heel strikers in mind). By comparison, when we forefoot strike, we land on the balls of our feet and can immediately push off – partly explaining the increased flight time observed in the high-performance group. The issue, of course, is that strike patterns are unique to each of us, reflecting our individual biomechanics. We may be able to alter our strike pattern, but whether we should is a different question entirely.

While Preece’s (2018) research certainly illuminates techniques that may contribute to more efficient running (and therefore the ability to run faster for longer as perceived exertion at faster paces remains low), it’s likely that the high-performance group adopted these techniques early in their running careers (perhaps even as early as childhood) or have biomechanics that predispose them to forefoot striking. For many of us, particularly those who’ve ran recreationally for a number of years, it’s understandably more difficult and perhaps likely to induce injury if we attempt to alter our gaits and strike patterns now.

But one thing we can all do to run faster for longer, is to make sure we’re running slowly for the majority of our runs. You’ve probably heard of the 80/20 rule by now. It’s a highly popular, simple principle advocating for low intensity runs to constitute approximately 80% (or higher) of weekly mileage, with only 20% at a high intensity. There’s a great book that explains the theory and its history in more depth and also comes with some pretty thorough training plans to help you prepare for future races, 80/20 Running: Run Stronger and Race Faster by Training Slower by Matt Fitzgerald.

If you’re anything like I am, you’ve probably been in a situation where you’ve intended to complete an easy recovery run, but having felt good for the first mile or so, decided to switch it up and punt for a PB. While you may have hit your PB (congrats), it’s likely at the detriment of your recovery and, in the long run, damaging to your race day pace.

I think 80/20 running is a really great principle. It’s actually quite enjoyable to run at a really low intensity – you feel as though you could keep moving forever. It’s also one that’s adopted by elite athletes. But the problem with the principle is that it doesn’t really account for individual differences in weekly mileage. Sure, it works great for the elite athletes, but they’re often clocking 100 mile weeks. I’m not sure they have a choice but to run a high percentage of those miles at a lower intensity. If they didn’t, I’m not sure their legs would be very functional.

As we’ve shown, there’s a number of factors that go into running faster for longer. Personally, I think it’s something that comes with time and your lifestyle choices with regard to nutrition, alcohol and nicotine consumption, and sleep habits will play a much larger role in your ability to perform for longer periods. So have a play with the ideas in this article, but most of all, run for the enjoyment of it. If you keep putting in the work, the paces will drop and the distances will feel a whole heap easier.

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