HOW TO RUN VERY FAST
If you don't run very fast in practice, you won't be able
to run very fast in races.
Twelfth European Track Coaches Congress Acoteias, Portugal
pp10-16. RRN January, 1991
The
At the University of Copenhagen, Danish scientists studied
experienced runners who had been running 60 miles a week at
a fast pace. One group was told to cut their mileage in half
to only 30 miles a week, but to run a series of around 50 to
100 yard dashes as fast as they could. The other group
continued running 60 miles a week at a fast pace. Runners
who ran fewer miles at a faster pace had a 7% improvement in
their body's maximal ability to take in and use oxygen.
Runners who did not increase their speed in practice did not
improve, even though they ran twice as many miles. Jogging
slowly reduces your chance of injury, but it won't help you
to run fast. You can race only as fast as you run in practice,
but don't try to run fast every day. Intense exercise damages
muscles. Try to run fast once or twice a week, never on
consecutive days and don't run fast when your legs feel heavy
or hurt.
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