How to Run Faster Without Trying Too Hard
Nike hosted an event this weekend where it was announced that three athletes will run the fastest marathon in the world. They were certainly great athletes, but the real news was that Nike controlled every possible condition to give runners even a tiny boost in speed. And you can do some of these things yourself.
These settings helped Eliud Kipchoga run 26.2 miles in an unprecedented two hours and 24 seconds. The official world record is still 2:02:57 because Nike did not follow the IAAF rules for record-breaking races. They knew this, of course, and reaching the unofficial record is still a big deal.
Nike hoped to break the two-hour hurdle, but Kipchoge just missed it and his teammates didn’t even come close. During the race, one of the commenters noted that the attempt will be successful only if many unpredictable factors come together in the right way. “It’s possible, but not likely,” they said.
So, here are factors other than your strength and skill as an athlete that can affect your running speed. Use them in the next race:
Choose a cool day . Most people will run fastest on a cloudy 45-degree day . You can’t control the weather, but you can decide when and where to run. Nike chose the racetrack in Monza in Italy because of its predictable weather and decided to be flexible in timing: they chose the first weekend in May, but if the forecast on Friday was not successful, they were willing to postpone the race until Saturday or Sunday. …
If you want to beat your best time, don’t race in the middle of summer. For example, you will run 20 percent slower 80 degrees a day . Instead, choose to race in the spring or fall. Also consider the time of day: starting at 8am will give you a cooler temperature than starting at 10am.
Run on level ground . Hills can really slow you down, even if you know how to run without getting tired. You will never spend as much time downhill as you lost on the uphill, so take a route that is described as a “smooth and fast course”. Then look at the heightmap and see how flat it is.
If you can manage to find a race that goes completely (or mostly) downhill, it will speed up your time, then you are a cheater. If you have to pick something with ups and downs, consider where they are in the race. You may prefer to climb at the beginning or in the middle of the race and descend at the end when you are more tired.
The project is behind someone . If you run fast, you are actually creating yourself little wind resistance. It’s not as important in running as it is in cycling or car racing, but if you run seven minutes of miles or faster , the air hitting your body may be enough to slow you down a bit. Try to hide from the wind by running right behind someone. Since you and I are not the kind of people who can lead a flock (probably), it should be easy enough to find someone ahead of us to be in the wind.
Keep up with your pacers . There is another benefit of running in a pack: seeing others running at your speed helps convince your subconscious mind that you can keep up. In the Nike Marathon, Kipchoge always ran in a pack with six other runners. (They had to work in shifts because none of them could keep up with his pace for two full hours.) These other runners gave him respite, but also psychological support. The stimulation team is what took the Kipchoge event out of the record books: the IAAF, which keeps records, only counts races in which everyone starts at the same time. This means there can’t be a fresh group of pacers in the last few miles like Nike did.
Since you and I do not set records, we can use the pacer without breaking any rules. In the race, simply slide into a mini backpack that runs as fast as you want to match. Most major marathons have tempo groups for different times, so take advantage of this. For example, if you think you can finish a marathon in four hours, look for someone with a 4:00 sign on a stick. This is the leader of your tempo group.
Drink water, but don’t stop there . Race water stops are usually tables where volunteers pour water or water into cups, and sometimes they are kind enough to stand cup in hand on the side of the road so you can grab one as you run past.
Kipchoge and friends got their drinks (with specially calibrated nutrients, but that’s another story) straight to them, so they didn’t even have to slow down. You can mimic this convenience by running with a hydration belt ( fuel belts will work as well) so you already have water bottles or a sports drink. I ran a 30 km race this way and it was so nice to have water on hand whenever I wanted to. I didn’t have to dodge the crowds at the water intake or ever get thirsty for a second longer than I need to.
Don’t run any more than you need to . Kipchoge and his teammates have gone a certain way along their race track. If your race is on a road with many twists and turns, be aware that distance is measured along the shortest possible path . So make every turn from the inside, otherwise you will add unnecessary distance.
Finally, choose the right shoes . Nike is happy to use the two-hour marathon as a giant ad for their shoes, and they claim the athletes’ custom shoes made them four percent faster. You can’t buy these particular shoes (although if you’re wearing a men’s size 8, 9, or 10, you can come in to win a pair ), but you can experiment with the shoes that are on the market. Nike sells a watered-down version of its shoe called the ZoomX , while Adidas has a similar shoe called the Boost . Both have resilient foam that acts like a spring.
Just about any shoe will give you some bounce , especially if it’s made with EVA foam. This isn’t likely to have a big impact on your overall running time, although it’s a tricky calculation. Shoes with a lot of foam can give more bounce, but for example they will be heavier. This one is probably best judged by trial and error: are you feeling great and running fast in your favorite shoes? If you feel comfortable and happy, it will help you, no matter what your shoe is made of.