It can be frustrating sometimes, setting off with the intention to set a new PB, only to discover that you’ve not quite made it. Fortunately running faster isn’t as hard as you might think.
HOKA ONE ONE athlete Jonny Hay, best known for 5,000m and cross country running, gives us some top tips on getting faster and setting a new PB in no time.
Run with friends
Finding the right training partners can make all the difference. “Being a member of a club or having someone to train with gives you a better gauge on your performance, allowing to improve by working off each other. If there are a few of you that are of similar speeds, share out the repetitions and pace setting as this makes for a more enjoyable session” says Jonny. In a sport that tends to be individualistic, its great to see team spirit!
Mix it up
Successful, and fast, runners often focus on all round fitness. Jonny recommends, “replacing some of your running during the week with a swim, which helps to develop all-round strength, along with a bike ride, which allows you to keep active for longer periods, albeit at a lower intensity than running.” He also mentions that technique is crucial when using weights and performing core exercises and suggests to “start with no weight (just a bar) and try and get someone to watch you to ensure you are following the correct technique. It is often easier to lift a heavier weight badly than to lift correctly.”
Take it slow
No that’s not a joke; it’s all about pacing yourself. Jonny is a firm believer in “never increasing your weekly mileage or time by more than 10%, as this is when injuries or fatigue are more likely to occur.” He also advocates having a specific loop that you run once every two weeks; this will help you to evaluate your progress, without pushing yourself too hard.
Then speed it up
According to Jonny “repetition and periods of short intensity sprinting, interspersed with easier jogs, can help you to up your pace.” Something else to consider is tempo running, where you run for around 40 minutes, covering the first and last 10 minutes at normal pace, with the middle 20 taken at a pace closer to your racing speed. Most races come down to a sprint finish so if you can teach your mind and body to always have a final reserve for a sprint, that can make all the difference. Jonny suggests “ finishing your last few repetitions faster and picking up the last 5 to 10 minutes of a longer run, will be enough to sow the seed”.
Lastly, find the right footwear
A good pair of shoes makes all the difference. Jonny uses the Clifton 2 from HOKA ONE ONE – in his own words “I was amazed by them, My third ever run in these shoes was 2 hours along the canal in Birmingham and my legs felt like I could have kept on going! Whereas previously when I have swapped shoes I have found that you need a period of breaking in which I didn’t need in these.”
This autumn sees the launch of the Clifton 2 (RRP: £100), a highly anticipated update to the bestselling shoe in the HOKA ONE ONE range.
A redesigned upper construction promises more comfort and a more supportive fit. This is paired with an early stage Meta Rocker for a smooth, energy efficient transition from strike to toe-off. 29mm of compression moulded EVA cushioning under the heel, and 24mm at the forefoot and a drop of just 5mm, you can maintain a natural running style. Amazingly the women’s Clifton 2 weighs in at just 195g for a women’s size 5.5.
Learn more about the shoes that’ll help you to run a PB here.
