If you want to get better at running longer distances, your first thought might be simple: run longer distances. There is certainly value in going for a steady 3-mile, 5-mile, or 10-mile run. But if every run you do is the same comfortable pace for the same distance, you are missing one of the most effective tools for improving your running: interval training.
Yesterday at CrossFit Be Someone, we used a simple running workout to demonstrate this. Athletes completed six sets of 800-meter runs, starting a new run every six minutes. The goal was to finish each 800 meters in under 4:30, which gave athletes at least 90 seconds to recover before starting again. We weren't asking athletes to sprint the 800 meters. The goal was a challenging but sustainable pace that was faster than the pace they would normally use for a 3-mile run.
When the workout was finished, everyone had technically run 3 miles. So someone could reasonably ask, "Why wouldn't I just go to the park and run 3 miles?" The answer is that those two workouts are creating very different training stimuli.
Running 3 Miles Isn't Always the Same as Training for 3 Miles
Imagine that you normally run 3 miles at a comfortable pace. You settle into a rhythm, your breathing becomes controlled, and you maintain that pace until you're finished. There is absolutely value in doing that, particularly when you're building your aerobic base or simply getting some easy running in.
Interval running gives you something different. Instead of maintaining one pace for the entire 3 miles, you repeatedly spend time running faster than your normal pace. In yesterday's workout, you ran 800 meters, recovered, and then did it again. The recovery allowed you to run each interval at a higher intensity than you could probably maintain if you tried to run all 3 miles continuously at that same pace.
This teaches your body to handle running faster without immediately falling apart. Over time, that can improve your ability to sustain a faster pace when you return to longer, continuous runs.
Think about it the same way you would think about strength training. If you want to get stronger at the squat, you wouldn't simply squat one light weight for 30 minutes and expect that to be the only stimulus you need. You would use different weights, repetitions, rest periods, and intensities to create different adaptations. Running works the same way. Your body benefits from different types of running stimulus.
Why Intervals Help With Long-Distance Running
Interval training can improve several qualities that matter when you're running longer distances. One of the biggest is your ability to run at a higher intensity. When you repeatedly run faster than your normal pace, your cardiovascular system has to work harder to deliver oxygen to your muscles. Your muscles also have to become better at using that oxygen and producing energy while you're running at a challenging pace.
Intervals also give you an opportunity to practice dealing with discomfort. Running faster creates a level of discomfort that you don't experience during an easy jog. By practicing that feeling in controlled doses, you become more comfortable being uncomfortable. That matters during a longer race or run because eventually you are going to reach a point where maintaining your pace becomes difficult. When that happens, you have already practiced staying composed and continuing to work when your body is telling you to slow down.
Another benefit is running economy. Running economy is essentially how efficiently your body uses energy to run at a given pace. Practicing faster running can help your body become more coordinated and efficient at those speeds. The goal isn't simply to run harder every time you train. The goal is to teach your body how to run better.
"Why Was That Harder Than Running at the Park?"
This is something athletes often notice after completing a structured interval workout. You might run 3 miles by yourself at the park and finish feeling pretty good. Then you come into the gym, run three total miles through intervals, and somehow the workout feels significantly harder.
That's intentional.
Yesterday's workout wasn't designed to feel like a normal 3-mile run. You were asked to run faster. You had a specific time goal. You had a clock telling you when to start again. You were surrounded by other athletes who were also pushing themselves, and you had a coach watching you. All of those things change the workout.
When you're running by yourself, it's incredibly easy to unconsciously regulate your effort. Maybe your legs get a little tired. Maybe your breathing becomes uncomfortable. Maybe you start thinking about what you have going on later that day. Without even realizing it, you slow down. There is nothing wrong with that when you're intentionally going for an easy run. But if every run becomes an easy run, you're not challenging yourself in the ways necessary to improve certain aspects of your fitness.
Training With Other People Changes Things
There is also something powerful about running with other people. When you're surrounded by athletes who are pushing themselves, you tend to push yourself a little more. You might run faster because you're trying to stay with someone. You might finish an interval because you don't want to be the person who quits early. You might even discover that you were capable of running faster than you thought.
That's one of the benefits of training in a group. You don't have to manufacture all of the motivation yourself.
Then there's the coach. A coach can hold you accountable to the workout instead of allowing you to negotiate with yourself. Your coach can tell you when you're going too fast, when you're slowing down, when your mechanics are breaking down, and when you have another gear to use. That is very different from simply putting on headphones and going for a run.
The Difference Between "Going for a Run" and Training Your Running
On a running day at CrossFit Be Someone, we aren't simply telling you to go run. We warm you up and prepare your body for the work. We work on your running mechanics and explain the purpose of the workout so you understand what you're trying to accomplish. We give you a specific stimulus to chase, coach your effort while you're doing it, and hold you accountable to the work. Then we cool you down when the workout is finished.
There is a difference between exercising and training. Going for a 3-mile run is exercise. Using a strategically designed interval workout to improve your ability to run faster, recover, and eventually sustain a faster pace over longer distances is training. Both have value, but they aren't the same thing.
If your goal is to become a better runner, you don't necessarily need to run farther every time you run. Sometimes, you need to run faster, recover, and then do it again. That is what makes interval running such a valuable part of a well-rounded running program.
Whether you're training for your first 5K, trying to improve your 3-mile time, preparing for a longer-distance race, or simply wanting to become a better-conditioned athlete, structured running can help. And you don't have to figure it all out yourself.
If you're in Garden Oaks, River Oaks, Memorial, the Heights, or Greater Heights and want coaching that tells you what to do, how to do it, and pushes you to do it, come train with us at CrossFit Be Someone.
Schedule a free consultation and let's talk about your goals.
