Bo Run 2022 is scheduled for Sept 24, at Boyd Lee Park
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I am always getting asked the question "How can I get faster".  It's usually asked from the context of a runner looking to improve their 5k times.  When asked, my first response is to geek out with training theory and other scientific sounding stuff about mitochondrial development, lactate threshold, blah, blah, blah.  But runners are usually looking for a just a few quick tips that they can remember with having to read a book! 

So, sparing you the scientific mumbo-jumbo, here a few simple adjustments to your weekly routine that can make you a faster runner.

1. Slow Down!  What?  That sounds crazy!  Research has shown that if 80-85% of your training is done at a conversational pace you will see gains in your fitness.  Slowing down allows to you to run for a longer period of time, which will improve your fitness level.  Running slower also reduces the risk of running related injury.
2. Increase your total mileage.  For all the types of training you can do, increasing your total running mileage is by far the most proven method for improving fitness and getting faster.  20 miles will benefit you more than 10 miles. 40 miles will benefit you more than 30 miles, pretty simple concept. Once again, most of this mileage needs to be done at a conversational pace.  RULE OF THUMB - Never increase mileage by more than 10% a week/month
3. Run more often.  Runners who train consistently tend to increase their fitness at a greater rate than those who train sporadically, so running everyday has benefits.  Don’t train hard everyday, as mentioned before slow running has benefits, so turn those days off into short easy run days. I have days where I get out the door for an easy 10 minutes or a mile around the block.
4. Run less, take a break.  Wait a minute, you just said run more, run everyday??? Every 2-3 weeks you should take a few chill days, back your mileage off,  even take a couple of days off to let your body rest & catch up, then resume your normal training
5. Do a long run every 1-2 weeks.  The term long run is relative to whatever you are used to doing.  If you run 3 miles everyday, take one day a week to stretch your run to 3.5 or 4 miles (or add 5-10 minutes to the length of time). eventually you want to build up to 1-1.5 hours of non-stop easy-running, once every couple of weeks. 
6. Add variety to your runs.  Don’t go out and hammer 3 miles everyday.  As mentioned before, slow down, vary the distances.  Some days go long and slow, some days go short and fast.  Find new routes to run. Run with others.
7. Speed up!  Ok, I told you to slow down, now I am telling you to speed up, but not every day.  Once a week (or once every 2 weeks) add a day where you do run fast.  This could be a fast 20-30 minute tempo run, fartlek (look it up!), hill repeats, a race or sprints, all count for faster running.  Adding a little bit of fast running with your casual running will pay big dividends.
8. Start slow - regardless of the speed or distance of your run, you should always begin with 5-10 minutes of very very slow easy effort running to allow your body the opportunity to warm up

Try to incorporate one of these concepts into your training each week.  First get used to slowing down, then get used to running more, then everyday, etc.........  Be patient, don't overhaul your training all at once.  Do this and in 2-3 months you will see significant long lasting improvements in your running.

We've discussed the importance of "Base Training", logging many miles to build up our aerobic system.  Logging a lot of miles in the off-season is the surest way to get fast during the xc season!

BUT it's one thing to write down 50 miles a week or 200 miles a month, and an entirely different thing to actually "Git'er Done"!

Putting in the miles is a challenge.  It is physically demanding as well as mentally challenging, but the rewards are great if you can accomplish it.  But be aware, lots of running will make you tired, and make you more susceptible to injury, so we have to be smart about putting in the miles.

Here are some tips to help you through the drudgery of weeks of mileage training.

• PLAN!  Having a written plan to follow takes some of the mental stress off of you, you don't have to think, you just do! Each week you should make a quick plan as to which days are going to be your long runs, and which days are going to be your easy runs and recovery runs.
• BE PATIENT! Gradually increase your weekly mileage (avoid increasing your weekly mileage by more than 10% over what your body is used to doing).  After increasing for a couple of weeks, take a week to cut back on mileage and recover your legs.
• ADJUST AS NEEDED! Adapt your plan!  While we want to be disciplined, sometimes we have to adapt.  When our body is extremely tired, or you feel an injury coming on, it's smart to back off a few days to let your body recover.  Once your body is healthy or recovered you can bounce back to your regular training.
• START SLOW!  Ease into your runs and allow your body to loosen up.  Easy Mileage is good mileage! Easy mileage accomplishes the goal of logging miles.  Do not worry about your speed, that will come later!
• DIVIDE AND CONQUER! When it is hot, or when you are tired you can split your run into 2 runs (one in the morning one in the afternoon/evening).  This is mentally easier to tackle, and physically accomplishes the mileage!
• EXPLORE! Find new places to run! 
• SOCIALIZE! Find friends to run with!  This will help the mental challenge!
• EAT! Make sure you have fueled before you run.  Running on an empty tank is hard.  Obviously you want to allow time for your food to digest!  A light snack, or an energy bar/gel before a run can make accomplishing your run much easier
• DRINK! It is critically important to stay hydrated throughout the day, and especially before/during your run.
• RECOVER! Eat/drink with an hour after running.  Your body recharges it muscles the most with the first 2 hours after exercise.
• SLEEP! Tired running is hard running, so get your rest! 7 hours a night minimum, but 8-10 is best!