Running Performance- The Factors That Influence It, and How to Improve Rapidly

Running isn’t easy. It requires perseverance, grit, and trusting the process. With the amount of time people commit to training, it's understandable that many athletes look for cheat codes to improve their performance. In this post, we dive into the most effective strategies to enhance your training performance and navigate some common obstacles in running. From foundational tips to advanced techniques for seasoned runners, the aim is to provide actionable insights that can be implemented immediately to help you run longer, faster, and more efficiently. Whether you’re training for your first 5k or aiming to set a new personal best in the marathon, this guide is effective for runners of all abilities.

A Quick Note on Consistency

To preface this guide, the number one factor in improving performance long-term is consistency. Without consistency, there is no way you can express your full potential in your running journey. It is the cornerstone of any successful training plan, regardless of experience level. It is through repetition of training routines that leads to proper technique, improved endurance, increased strength, and enhanced resilience. Here are some vital benefits of consistency:

1. Building Endurance and Strength

 Regular running builds your cardiovascular endurance and muscular strength. Often, cardiovascular adaptations build quicker than soft tissue developments (Gillies et al., 2017) meaning athletes feel they can run longer before their tendons, ligaments, and muscles can physically handle the load. This points to the importance of a well-developed training program.

2. Injury Prevention

A consistent training schedule helps in preventing injuries by allowing the body to adapt progressively to increased workloads. Spontaneity in training or irregular running behaviors can lead to overuse injuries, while a slow, consistent, gradual progression leads to stronger soft tissue along with bones.

3. Developing Discipline and Resilience

Naturally, the more we do something, the easier it is to do, and the less mental strain it takes to complete. Overcoming obstacles like weather and daily life challenges strengthens your mental fortitude. The discipline you develop through consistency will not only prove beneficial in your running journey but also in other areas of your life.

Maintaining Consistency

Set Realistic Goals: Define clear, achievable goals to keep you motivated.

Create a Schedule: Plan your runs into your daily routine and try to make it a habit.

Listen to Your Body: Pay attention to the cues your body sends you. If you have more than three consistent off days, reassess your plan.

Run with Friends: Partnering up with a buddy can help increase accountability and make it more enjoyable.

Mix Up Your Training: Incorporate intervals, tempo runs, long runs, and recovery runs to keep it interesting.

By no means are these the only benefits of consistency, but this short list helps set the framework for the other pillars of improving performance.

The Pillars of Performance

When looking to improve performance, it can help to zoom out and look at the bigger picture. Each of these topics could fill a book, but here we will discuss each one briefly, highlighting what is necessary. These aspects are in no particular order, though some should certainly be at the forefront, which we will summarize at the end of the post.

1. Training Regimen

2. Nutrition & Hydration

3. Recovery

4. Cardiovascular Fitness

5. Strength and Conditioning

6. Form and Technique

7. Mental Resilience

Training Regimen

This broad area encompasses the consistency of your training, the type of training you are doing, the structure, and the progressive overload you put into your plan.

Types of Training: There are threshold runs, which improve your ability to tolerate lactate at higher intensities and enhance aerobic capacity. Aerobic runs focus on building an aerobic base and improving general fitness. Interval runs improve speed, power, and anaerobic capacity. All of these are crucial to incorporate into your training to maximize performance (Jones & Carter, 2000), (Laursen & Jenkins, 2002)

Structure: This relates to how and when you implement these types of runs into your training. For instance, if you are training for a 100-mile ultramarathon, it wouldn’t make sense to run a 5k time trial three weeks out. Structure gives purpose to your training.

Progressive Overload: This fundamental training principle refers to the gradual increase in intensity, duration, frequency, or volume of exercise to continuously challenge and stimulate the body’s physiological systems. Without progressive overload, you will reach a plateau and stop seeing improvements (Hawley & Spargo, 2007)

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The Shotover Vertical Kilometer required a mix of threshold running, intervals and long running to get the most out of the event.

Nutrition and Hydration

Fuel the work required. Without proper nutrition or hydration, reaching the pinnacle of your training is impossible. It’s important to note the difference between eating for aesthetic purposes, like bodybuilding, versus eating to improve athletic capabilities, one will usually involve energy restriction, the other will usually require a caloric maintenance or a surplus. Focus on whole foods and a mix of lean meats and proteins. Carbohydrates are crucial to meet the demands of intensive training. Simple sugars are often consumed before, during, and after training to quickly replenish glycogen stores and fuel working muscles (Jentjens & Jeukendrup, 2003) Ensure you are eating enough to support your training and recovery.

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Everyday on my New Zealand training camp started with 100g of carbohydrates before 7am, followed by countless snacks and other carbs to keep me running in the mountains.

Recovery

Recovery is a multi-faceted aspect of training that refers to the process of allowing the body to heal and rejuvenate after physical exertion or stress. Recovery is crucial for improving performance, preventing injuries, and maintaining overall health and well-being. Recovery encompasses the following aspects:

1. Rest: Adequate sleep and rest days are essential for muscle repair and overall recovery. During sleep, the body produces growth hormone, aiding in tissue repair.

2. Nutrition: Proper nutrition replenishes glycogen stores, repairs muscle damage, and reduces inflammation.

3. Hydration: Staying hydrated helps with muscle function, digestion, and overall bodily processes.

4. Active Recovery: Light exercises such as walking, cycling, or yoga can enhance blood circulation and help muscles recover without adding load. Keep it at a recovery intensity.

5. Massage and Foam Rolling: Relieves tight muscles, reduces soreness, and improves flexibility.

6. Mental Relaxation: Reducing stress by engaging in activities you enjoy, such as journaling, meditation, or cooking a nice meal, is just as important as the aforementioned modalities.

Cardiovascular Fitness

This one may seem obvious, but the higher your cardiovascular fitness, the better your performance will be. The main factors influencing running performance on a cardiorespiratory level include:

1.VO2 Max: The maximal amount of oxygen uptake rate an individual can utilize during intense exercise. It is a key indicator of aerobic endurance and cardiovascular fitness. A higher VO2 max indicates a greater ability for the heart, lungs, and muscles to utilize oxygen (Midgley et al., 2006)

2. Lactate Threshold: This represents the exercise intensity at which lactate begins to accumulate in the blood faster than it can be cleared. The lactate threshold signifies the transition from predominantly aerobic energy production to an increasing reliance on anaerobic metabolism (Faude et al., 2009).

3. Running Economy: Refers to the amount of energy a runner uses at a given velocity. A runner with a good running economy will use less oxygen to run at a given pace (Saunders et al., 2004) Biomechanics, physiological functions, and external environmental factors all influence running economy.

Strength and Conditioning

Strength and conditioning are vital for runners to enhance performance, prevent injuries, and improve power, endurance, and flexibility. Furthermore, strength and conditioning contribute to better-running economy, stability, and resilience. The aspects of strength and conditioning include:

Compound Exercises: Large multi-joint exercises such as deadlifts, squats, barbell rows, and lunges. These are often done in a gym setting under the guidance of a personal trainer or coach. They are great for improving running technique, form, and preventing injuries.

Plyometrics: Explosive exercises that improve neuromuscular coordination and power. Exercises include box jumps, bounding, and single-leg hops.

Flexibility and Mobility: Regular stretching and mobility exercises can help to relieve tight muscles and prevent injury.

Balance and Stability: This is great for trail runners who navigate uneven surfaces or technical climbs. Single-leg exercises and those focusing on challenging proprioception are beneficial.

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Practicing some plyometrics to get stronger for the trail events later in the year.

Form and Technique

Form and technique are important for preventing injury and improving efficiency. However, what works for one runner may not work for all. If you often get injured, addressing form may be beneficial. Otherwise, if you are improving without issues, it may not be necessary to change anything (Evans et al., 2023) Some general guidelines for improving form and technique include:

1. Posture: Keep upright and relaxed with a slight forward lean. Shoulders should be relaxed without any hunch.

2. Arms: Arms should move naturally from the shoulders and not across the body, helping with forward movement. Elbows should be around a 90-degree angle. Keep the hands relaxed, as if holding a handful of butterflies.

3. Legs and Stride: Aim for a high cadence to reduce chances of overstriding and overstressing the joints. Land with your foot directly underneath to reduce ground reaction forces.

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At faster speeds, your form begins to crumble. Below is a sprint finish at the end of a 4 day mountain race.

 

Mental Resilience

Mental resilience in running refers to the strength of your mind and your willingness to endure discomfort and pain. At the elite level, most athletes have similar fitness levels, and mental strength often distinguishes those who win from those who lose. The ability to cope with mental and emotional challenges during training and competition can make the difference between reaching your goals or falling short.

Resilient runners can manage and endure pain without it impacting their performance. They can stay committed to their training plans, adapt to setbacks, and perform under high-pressure situations. Mental resilience helps you make rational decisions during a race, such as when to push the pace or when to hold back.

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My first Backyard Ultra through me in the pain cave, and taught me the importance of mental resilience. My lovely partner pictured at 1:00am drilling my Iliotibial band that was giving me some grief... note the pasta on my side.

So, What is the Fastest Way to Improve Performance?

Performance is multi-faceted and involves more than one element of training. There are no shortcuts to success in running; it involves dedicated work over a long period. Improving performance is about training consistently with a purpose, listening to your body, having patience, and seeking guidance when needed. Keep track of your training and recovery, listen to your body, and address weaknesses. Prioritize the areas that need the most attention, not only doubling down on your strengths. The fastest way to improve is to be consistent in all of the key pillars.

References

 

Evans, R. A., Moffit, T. J., Mitchell, P. K., & Pamukoff, D. N. (2023). Injury and performance related biomechanical differences between recreational and collegiate runners. Frontiers in Sports and Active Living, 5. https://doi.org/10.3389/fspor.2023.1268292

Faude, O., Kindermann, W., & Meyer, T. (2009). Lactate Threshold Concepts. Sports Medicine, 39(6), 469–490.

Gillies, A. R., Chapman, M. D., Bushong, E. A., Deerinck, T. J., Ellisman, M. H., & Lieber, R. L. (2017). High resolution three-dimensional reconstruction of fibrotic skeletal muscle extracellular matrix. 595(4), 1159–1171. https://doi.org/10.1113/jp273376

Hawley, J. A., & Spargo, F. J. (2007). Metabolic Adaptations to Marathon Training and Racing. Sports Medicine, 37(4), 328–331. https://doi.org/10.2165/00007256-200737040-00014

Jentjens, R., & Jeukendrup, A. E. (2003). Determinants of Post-Exercise Glycogen Synthesis During Short-Term Recovery. Sports Medicine, 33(2), 117–144. https://doi.org/10.2165/00007256-200333020-00004

Jones, A. M., & Carter, H. (2000). The Effect of Endurance Training on Parameters of Aerobic Fitness. Sports Medicine, 29(6), 373–386. https://doi.org/10.2165/00007256-200029060-00001

Laursen, P. B., & Jenkins, D. G. (2002). The Scientific Basis for High-Intensity Interval Training. Sports Medicine, 32(1), 53–73.

Midgley, A. W., McNaughton, L. R., & Wilkinson, M. (2006). Is there an Optimal Training Intensity for Enhancing the Maximal Oxygen Uptake of Distance Runners? Sports Medicine, 36(2), 117–132. https://doi.org/10.2165/00007256-200636020-00003

Saunders, P. U., Pyne, D. B., Telford, R. D., & Hawley, J. A. (2004). Factors Affecting Running Economy in Trained Distance Runners. Sports Medicine, 34(7), 465–485.