- Written by Brian Zaring, the former Keller HS head coach (2009 - 2021). Zaring led the Kellers girls cross country team to back-to-back UIL 6A Cross Country state championships (2016 - 2017). Keller finished fourth at the 2017 Nike Cross Nationals (NXN). In 2017, Coach Zaring was named National Coach of the Year by NFHS and the USTFCCCA.
As we enter into one of my favorite times of the year.... CROSS COUNTRY SEASON!!! I have a few thoughts (tips and tricks) that may help both experienced and inexperienced runners to improve, increase their confidence, or just give some affirmation to what they already do. Some coaches
(and therefore some athletes) of distance runners may think, or may have been told that speed training is unnecessary, as endurance is the only factor when running for long distances. Despite the posible disregard for sprint training, distance runners can benefit from implementing it into their training regimen. Not only is speed training useful, but it is also crucial to conditioning the body for optimal performance on the track and on the cross country course, and to achieve race-day success. Here's why it's important and how it helps a distance runner.
1. Enhancing Running Economy
Speed training, both interval training and tempo runs, improves running economy because runners get better at utilizing the energy available to them. They are more efficient at maintaining a fast pace. When they run speed workouts, their bodies become better at maintaining high velocities with good form and less fatigue. Improved running economy means that they utilize oxygen and energy better and are therefore able to maintain a faster pace for a longer period of time.
2. Building Lactate Threshold
The lactate threshold - the point at which the body makes lactic acid faster than it can clear it from the blood - is a limiting factor in distance performance. Training at speed increases this threshold, so that the runner can perform at a higher percentage of their maximum effort before fatiguing. By forcing the body to run at or near the threshold during interval sessions, athletes raise the capacity to clear lactate and delay the onset of muscle fatigue, thereby increasing their endurance.
3. Developing Faster Recovery Times
The incorporation of high-intensity work within training also helps with the speed of recovery since these sessions stimulate the cardiovascular system and increase blood flow to the muscles, which is helpful for the quick removal of metabolic waste products from the muscle tissue. Additionally, speed training can build stronger muscle fibers and tendons, which reduces the risk of injury, thus speeding up the recovery time between sessions of maximal input.
4. Increasing Mental Toughness
Speed training also demands mental commitment: running a hill repeat workout beyond a comfortable zone is mentally grueling, but that grit translates to the mental and physical challenges
of finishing a long-distance race. Knowing that you have pushed through a tough workout in speed training, and seeing those times improve, helps you to carry that confidence to race day.
5. Improving Overall Race Strategy
Speed work helps runners to refine their pacing strategies for races. This occurs when they figure out what pace they can run for how long and, in turn, learn how to manipulate effort levels. Speed training allows an athlete to try surges within a workout or during a race; a quick turnover at a challenging moment; a fast finish when the coveted medal or personal best is within reach. This strategic advantage can mean the difference between picking up or lagging at the end of the race.
6. Enhancing Muscle Strength and Efficiency
Speed training is anaerobically oriented, meaning that you're running at or very near your maximal effort. With training, you build strength and power in your muscles. This requires activation of your fast-twitch muscle fibers - the ones that are important for speed and explosive strength. The more you train this way, the more you actually make yourself stronger and the more efficient you become
in your movements - which can lower your risk of injury and enhance your performance. Stronger muscles and tendons also contribute to better running form, which can ultimately help you hold onto your speed over longer distances.
7. Boosting Confidence and Motivation
Velocity training workouts allow you to record personal bests. Running faster than you ever have before will feel great and encourage you to become more confident in your abilities. That greater sense of self-efficacy will later help you approach races with a positive attitude when you know you can run well.
Incorporating Speed Training into Your Routine
Distance runners can benefit from speed training if they include a variety of speed workouts in their training:
Interval Workouts: Alternate between high-intensity efforts and recovery periods to improve speed and endurance.
Tempo Runs: Run at an easy-hard effort (typically just slower than your target race pace) to build lactate threshold and running economy.
Hill Repeats: Run up hills to enhance strength, power, and running form.
Fartlek Training: A method of training that alternates between fast running and slower recovery periods in an unstructured manner.
Conclusion
Endurance is the essence of distance running, but speed training is an integral component of the distance runner's toolbox. Speed training increases running economy, increases lactate threshold, reduces recovery times between hard efforts, develops psychological and technical fortitude, sharpens race strategy, strengthens muscles, and cultivates confidence. Speed work combined with a balanced training schedule can result in considerable improvements in your race times and overall performance.
- Written by Brian Zaring, the former Keller HS head coach (2009 - 2021). Zaring led the Kellers girls cross country team to back-to-back UIL 6A Cross Country state championships (2016 - 2017). Keller finished fourth at the 2017 Nike Cross Nationals (NXN). In 2017, Coach Zaring was named National Coach of the Year by NFHS and the USTFCCCA.