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Answers from John Shepherd:

Q.Could you explain the differences between training for speed and training for endurance and how you can integrate both into a comprehensive training programme? The technique and form required to run shorter distances seems to contradict the technique required for longer distance running.

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Answer:

I also note from your reply that you are training for 5k’s and marathons and are even considering triathlon.

I recall one very interesting piece of research that indicated that the fastest 10k runners were also the fastest over 40m. These athletes had a greater ability to move their legs more quickly and crucially generate more force on ground-strike than their slower 10k peers. The researchers concluded that the more propulsive a runner’s legs are, the better their ‘running economy’. Simply put this means that less effort will have to be put into sustain sub-maximal running speeds than a runner with a lesser running economy. Hold this thought, more propulsive legs equate to precious energy saving.

There has been a great deal of research on strength training for long distance runners and endurance athletes from other sports in terms of improving performance economy. Most indicate that weight training, for example, will not enhance run performance, particularly in the training mature. Note: weight training should not be neglected by endurance athletes as it will help reduce injury potential by strengthening soft tissue.

However, hill training and faster track (or equivalent road/grass intervals) are great ways to power up your stride and increase your running speed whatever your distance. Here are some specific training suggestions:

As part of your warm up perform 6 x 100m runs at 80% effort. Take 3 minutes’ recovery between each. The runs need to be fast and fluent.

On one of your ‘easy’ training days, include some 80m hill runs. Do 6 with a jog back recovery up a very slight 3-5% incline (if the gradient is too steep the biomechanics of the running action will be negatively affected). Concentrate on a powerful leg drive, knee pickup, arm action and balanced torso.

As a tougher workout, find a mile loop with a quarter of a mile reasonably steep hill climb in it. This time you are less interested in transference to optimum running technique from the hill part, but more on the leg muscle and heart and lung strength required to get you up the hill and around the circuit. Do 3-6 reps.

If you live near a beach you could also do some of your running along it as soft sand will increase your leg strength. Note this can be very sapping and progress should be made cautiously.

Note: there are numerous other ways to specifically enhance your leg strength, for example, through plyometric (jumping type) exercises and the use of sprint drills. You should contact your local track club or seek the services of a specialist strength and conditioning coach for further assistance.

Technical aspects of distance running technique

The arm action is the key difference between sprinting and distance running from a technical point of view. Basically the longer the race the less the role the arms play in providing power. A sprinter ‘runs with their arms’ - the forceful driving back and forward action boosts cadence and maintains stride length. A marathon runner in contrast uses their arms more for balance, unless going for a last gasp sprint. They would use up too much precious energy if they used a vigorous action. However, the key to efficient running technique whatever the distance is relaxation - wasted movement, for example, swivelling shoulders, reduces running economy and leads to valuable energy being lost.

Again, get help from a track coach. They should look at your running action at varying speeds and should be able to point out if anything needs to be worked on. However, I doubt that you are going to have glaring problems. Most distance runners have a settled economical running action.

To summarise, to improve your distance running speed, you’ll get the greatest pay-off from improving your running economy. Everything else being equal the more propulsive your legs are the faster you will be.