George Buckheit, a former All-American runner from Bucknell University, and founder of the Capital Area Runners Club in Washington, DC say that a strong core is crucial to a runner’s ability to maintain their center gravity late in a race when their running form starts to decline due to fatigue.

Buckheit suggests that you do certain drills to help you go faster, in addition to running the miles.

Proper form is reinforced by running hills – Even moderate uphills require an active, rhythmic arm swing as well as a crisp knee lift.

Interval training can increase your VO2 max, which is the maximum oxygen your body uses while you work out hard. Try a shorter workout on a track, or on a flat, measured trail once every seven to ten days. Do a jog for 10-15 minutes, some light stretching or drills, and then run four 800-meter runs (or slightly faster) at your 5K pace. Between each 800-meter run, take a 2- to 3-minute walk/jog recovery and then finish by jogging for 10 to 15 minutes to cool off.

Speed work can help overcome weaknesses in slow-twitch or fast-twitch muscles. This is just a chance to roll the genetic dice. You can become faster and more explosive by running short, fast sprints of five to six times over 40 or 50 m. Also, increasing your weekly mileage or lengthening your steady-paced runs will help activate the “slower twitch endurance muscles.”

Anyone Body Can Be a Runner’s Body

In the 1970s, the running boom was dominated by thin, lanky men. 44% are now women. People like Oprah Winfrey, and Runner’s World columnist John Bingham (also known as “The Penguin”) for his waddling gait, encouraged runners to run in the middle or back of the pack.

Both had torso measurements that would have impressed Spanish researchers. Oprah completed a marathon in just 4 hours and 29 minutes.

Amby Burfoot, the winner of the 1968 Boston Marathon, says that Oprah “made a lot of people believe.” “She was once an unlikely candidate to win it. And when she did, many people thought, “Hey, why don’t I?”

Bingham’s column made him the Pied Piper of the Plodder, luring slower runners with encouragement and humor to better lives.

At a marathon expo, an admirer said to him, “We wouldn’t have dared run a race like that, with all these speed runners, if not for your column.”

Bingham smiled and said, “Just keep this in mind: There are a lot more us than there are they.”

This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!