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#HURDLEMOMENT: 3 Simple Tips That Will Help You Run Faster · Hurdle with Emily Abbate

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  Speaker 1: When you stop believing the stories that you are telling yourself,
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  Speaker 1: then you can go after your full potential period. Hey,
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  Speaker 1: Hurdler's Emily Abaudi here, bringing you another installment of Hurdle
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  Speaker 1: Moment from Hurdle. This week, I decided to talk about
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  Speaker 1: a question that came my way a lot over the
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  Speaker 1: last seven days. So many questions actually came in after
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  Speaker 1: that mile time trial, that mile recap episode from last Wednesday,
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  Speaker 1: and the biggest question of them all, how do I
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  Speaker 1: get faster? It's something I've chatted about a few times
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  Speaker 1: on the pod before, but never really have given an
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  Speaker 1: explicit answer, and so today I have the three things
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  Speaker 1: you need.
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  Speaker 2: To do to get faster guaranteed.
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  Speaker 1: Also, if you two are running a virtual New York
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  Speaker 1: City marathon within the next.
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  Speaker 2: Couple of weeks, firstly, good luck.
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  Speaker 1: Secondly, if you have a root planned, if you have
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  Speaker 1: some strategies and tips. I am all ears as I'm
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  Speaker 1: trying to get myself together, get my act together to
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  Speaker 1: run it on October thirty first here in New York City,
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  Speaker 1: So feel free to reach out to me. Let's chat
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  Speaker 1: about it. It's at Emily a Body and at Hurdle
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  Speaker 1: podcast over on social media. Make sure to use those
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  Speaker 1: handles to tag the podcast as you're listening today. If
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  Speaker 1: you like what you are listening to, share your takeaways,
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  Speaker 1: share it with your friends, head onto the iTunes store,
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  Speaker 1: rate and review it.
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  Speaker 2: You all know the drill.
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  Speaker 1: I am pleased to report that we are over nine
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  Speaker 1: hundred and four ratings, so please let's keep up cacking
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  Speaker 1: and head toward that beautiful round one thousand number. Before
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  Speaker 1: we get into the swing of things today and talk
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  Speaker 1: about speed, I do want to take a moment and
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  Speaker 1: thank my friends at Beam. They are a Boston based
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  Speaker 1: about their Focus Capsules, which are now.
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  Speaker 2: A regular part of my routine. Now.
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  Speaker 1: I've used CBD for a number of different things over
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  Speaker 1: the years, from better recovery to helping manage stress, but
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  Speaker 1: I will say these Focus capsules take my CBD usage
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  Speaker 1: to a whole new level. I feel like my workdays
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  Speaker 1: have just gotten more manageable and I feel more productive,
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  Speaker 1: which is something that I have definitely struggled with with
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  Speaker 1: this whole work from home thing. So I usually pop
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  Speaker 1: my focus capsules when I'm shaking up my athleticgreens first
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  Speaker 1: thing in the morning after my workout, and by the
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  Speaker 1: time I'm ready to sit down at that desk, I am.
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  Speaker 2: Ready to go. You've got to check them out for yourself.
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  Speaker 1: Head on over to Beam TLC dot com and use
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  Speaker 1: the code Hurdle at check out to get fifteen percent
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  Speaker 1: off your order today. Again, that is beam TLC dot com.
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  Speaker 1: Use the promo code hurdle for fifteen percent off any
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  Speaker 1: Beam product today. It's time to pick up the pace
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  Speaker 1: with that, let's get to hurdling. Fast is interpretive. There
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  Speaker 1: was a time for me that running a mile and
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  Speaker 1: under ten minutes would have felt like a small miracle.
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  Speaker 1: It was something that was so totally out of my wheelhouse. Now,
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  Speaker 1: as I spoke about in last week's episode of Hurdle Moment,
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  Speaker 1: definitely check it out if you haven't done so yet.
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  Speaker 1: Fast for me, now, over ten years later, is breaking
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  Speaker 1: that six minute mile barrier.
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  Speaker 2: It's running at that sub three.
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  Speaker 1: Hour and thirty minute marathon things again that once I
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  Speaker 1: could have never dreamed of. Over the years, time and
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  Speaker 1: time again, I've gotten message after message and email after
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  Speaker 1: email asking me how did you get fast? How do
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  Speaker 1: I get fast? And so, before I offer you my
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  Speaker 1: three fool proof tips, I do want to just say this.
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  Speaker 1: It's important to celebrate the fact that you're getting up
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  Speaker 1: and out there at all. The fact that you are
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  Speaker 1: ready and willing to invest in yourself, that you care
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  Speaker 1: about yourself enough to give yourself this time to lease up,
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  Speaker 1: to get up, to get out. That's really special and
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  Speaker 1: that in itself is certainly something.
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  Speaker 2: To be proud of.
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  Speaker 1: Now when it comes to picking up the pace, Okay,
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  Speaker 1: my first fool proof tip to picking up the pace
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  Speaker 1: is to pick up the pace. I know it sounds
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  Speaker 1: kind of silly, but in order to be a faster runner,
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  Speaker 1: you need to run faster. That means that if you
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  Speaker 1: have a goal, for example, to run a mile in
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  Speaker 1: under ten minutes, then in your training you are going
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  Speaker 1: to need to hit speeds that are sub a ten
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  Speaker 1: minute mile. Let me break this down a little bit more.
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  Speaker 1: Of course, that doesn't mean that you will go out
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  Speaker 1: there and day in and day out aim to run
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  Speaker 1: a full mile at your goal pace, not at all.
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  Speaker 1: What it does mean is that you should be incorporating
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  Speaker 1: speed work in shorter intervals into your regular programming so
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  Speaker 1: that you can feel what it feels like, to taste
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  Speaker 1: what it feels like to hit that sub ten minute pace.
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  Speaker 1: So what does this look like? I know you hear
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  Speaker 1: this and you're like, okay, that sounds great, but what
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  Speaker 1: do you mean exactly break it down specifics? Okay, So say,
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  Speaker 1: if you either have a track that you can use
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  Speaker 1: or perhaps you're just running in your neighborhood, If you
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  Speaker 1: are aiming for that ten minute mile, and of course
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  Speaker 1: this number can be whatever you want it to be,
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  Speaker 1: then maybe you'll do a workout where you're doing one
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  Speaker 1: minute on, one minute off at that nine to fifty
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  Speaker 1: five goal pace. And you don't need to be doing
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  Speaker 1: this for twenty minutes or so. Instead you could be
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  Speaker 1: doing one minute on, one minute off for six reps
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  Speaker 1: and that can be a really great workout. Now the
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  Speaker 1: next question, what do I do on the off reps? Well,
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  Speaker 1: you can either walk, you can jog, but again, there
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  Speaker 1: should be no emphasis on speed whatsoever in those off reps.
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  Speaker 1: By flexing this muscle, by trying it out and feeling
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  Speaker 1: what it feels like to run faster than your goal pace,
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  Speaker 1: you are teaching your muscles. You are developing that muscle
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  Speaker 1: memory and pushing the envelope so that you can get
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  Speaker 1: more comfortable with the uncomfortable. I would say that running faster,
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  Speaker 1: for sure has been the biggest change of all that
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  Speaker 1: I have really made over the past few years, and
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  Speaker 1: I have seen huge, huge gains because of it, not
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  Speaker 1: just again in that one mile time trial, but also
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  Speaker 1: in the marathon and well everywhere else. The second fool
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  Speaker 1: proof tip when it comes to running faster is finding
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  Speaker 1: the right gear. I now have like three to four
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  Speaker 1: items in my run faster toolbox, so to speak, that
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  Speaker 1: I cannot imagine my life without, and I'll tell you
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  Speaker 1: what those are in just a second. But what I
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  Speaker 1: will say about this is that it took a lot
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  Speaker 1: of trial and error to find these goldilocks items. It
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  Speaker 1: takes the guesswork out of some efforts that already feel
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  Speaker 1: hard enough. Right if I am getting up and heading
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  Speaker 1: down to the track or going out for a run
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  Speaker 1: and I'm trying to pick up my pace, I already
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  Speaker 1: have enough to worry about. I want a pH on
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  Speaker 1: the task at hand, and so by knowing what to
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  Speaker 1: reach for, by knowing what makes me feel my best.
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  Speaker 1: That just takes one less thing to worry about. So
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  Speaker 1: what is in my get faster toolbox? My personal toolbox?
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  Speaker 1: Three different bottoms For me, wearing the right bottom has
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  Speaker 1: always kind of been the hardest part about figuring out
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  Speaker 1: what I like to wear when I run. My go
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  Speaker 1: tos all of these linked in the show notes. My
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  Speaker 1: Wollaco Woman's biker shorts. Obsessed with them, multiple pockets, one
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  Speaker 1: big enough for your phone, one big enough for your
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  Speaker 1: cards and keys.
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  Speaker 2: Can't say how much I love them.
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  Speaker 1: They're simple, a great compression fit, and they don't write up,
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  Speaker 1: which is my biggest critique.
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  Speaker 2: On ninety nine point nine percent of running shorts.
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  Speaker 1: Also, I hate to do this a run short that
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  Speaker 1: has been discontinued from Lululemon called the Train Times Short.
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  Speaker 2: I just love the material.
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  Speaker 1: And lastly, another Lululemon favorite, the All in the Right
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  Speaker 1: Places Tight, which has great pockets, a good high rise,
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  Speaker 1: and feels just comfortable but applicable beyond just the ladies here.
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  Speaker 1: My other gear picks for running faster are my suite
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  Speaker 1: of sneakers that I lean into for this, So three
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  Speaker 1: of them to name drop here, first, the New Balance
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  Speaker 1: eight ninety. They are a super light sneaker. I wear
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  Speaker 1: them often for my tempo work and it just feels
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  Speaker 1: like something effortless, kind of like a second skin, super lightweight.
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  Speaker 1: I don't think they're super bouncy, so to speak, but
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  Speaker 1: they just make me feel fast. A second go to
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  Speaker 1: for when I do want to pick up the pace
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  Speaker 1: but might be doing it for a while, So something
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  Speaker 1: when I want to do threshold work that incorporates five
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  Speaker 1: or six miles at a time, this would be my
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  Speaker 1: Nike Pegasus. I love that they now have the airbag
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  Speaker 1: as they call it, in the front of the shoe.
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  Speaker 1: It feels really bouncy and really supportive despite also feeling
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  Speaker 1: super light.
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  Speaker 2: And then my last sneaker for when I want to
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  Speaker 2: pick up the.
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  Speaker 1: Pace and I'm really really racing ideally off of the
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  Speaker 1: track is the Nike Next Percent. I wore it in Chicago.
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  Speaker 1: It's an expensive sneaker. It's definitely not a casual purchase,
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  Speaker 1: but it makes me feel my fastest.
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  Speaker 2: One note on the next.
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  Speaker 1: They've got like one hundred and fifty miles in the max,
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  Speaker 1: so this is definitely a race day sneaker only. So Yeah,
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  Speaker 1: like I said, bottoms have been a sticking point for me.
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  Speaker 1: Shoes have been a sticking point for me. Those are
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  Speaker 1: my favorites. And by knowing what I want to reach
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  Speaker 1: for when I'm getting out there to run fast, it
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  Speaker 1: makes me feel I feel more confident that I can
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  Speaker 1: go out there and lay it down. And my last
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  Speaker 1: tip for you guys when it comes to how to
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  Speaker 1: become faster is stop believing that you're not a fast runner.
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  Speaker 1: It sounds maybe it sounds easy, maybe it sounds hard,
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  Speaker 1: However it sounds for me. I for a long long
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  Speaker 1: time just thought and believed that I was the kind
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  Speaker 1: of runner that ten minute miles or eleven minute miles
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  Speaker 1: or a fourteen minute half mile. I didn't really comprehend
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  Speaker 1: that there was more out there for me, and I
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  Speaker 1: was the one who was asking how do I get faster?
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  Speaker 1: What do I do? I'll never be the kind of
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  Speaker 1: person that does that. When you stop believing the stories
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  Speaker 1: that you are telling yourself, then you can go after
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  Speaker 1: your full potential period. And I think that I needed
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  Speaker 1: to be ready to let go of those stories. I
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  Speaker 1: think that I wasn't ready necessarily to progress to that
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  Speaker 1: next chapter. But if you feel like you are ready
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  Speaker 1: that you want to go for more that you are
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  Speaker 1: ready to put in the training to go for more,
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  Speaker 1: then you've got to stop believing your own bs. When
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  Speaker 1: you're willing to let go of what was and open
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  Speaker 1: yourself up to what can be, that is when you
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  Speaker 1: will find that your training might even surprise you.
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  Speaker 2: If you're out.
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  Speaker 1: There and you're running and you see a number and
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  Speaker 1: you think that is your limit, then I want you
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  Speaker 1: to close your eye and ask yourself, am I working
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  Speaker 1: as hard as I possibly can? Or if you're trying
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  Speaker 1: to go for a longer period of time, you should
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  Speaker 1: not be working as hard as you possibly can if
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  Speaker 1: you want to continue on with any sort of sustained effort. However,
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  Speaker 1: if you see a number and you think like this
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  Speaker 1: is just where I'm at, or this is just who
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  Speaker 1: I am, close your eyes and ask yourself about that
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  Speaker 1: rate of perceived exertion. Are you actually only at a
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  Speaker 1: three when you could maintain a six? How does it
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  Speaker 1: feel to be in your body? It's something that we
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  Speaker 1: don't do enough, not just in running, but sometimes in
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  Speaker 1: our day today, right we think I can't handle this
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  Speaker 1: or I can't do this. But what happens when you
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  Speaker 1: actually take inventory about what's physically happening, what's emotionally happening,
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  Speaker 1: what's really going on in that moment, instead of telling
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  Speaker 1: yourself that this is how it's going. It's not an
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  Speaker 1: easy muscle to flex, but once you do, and it's funny,
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  Speaker 1: when you do this and you're running, you'll probably realize
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  Speaker 1: that this skill, this inventory taking, it's going to pay
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  Speaker 1: off and many other aspects of your life. Now, I
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  Speaker 1: do want to offer one bonus tip when it comes
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  Speaker 1: to finding your fast is also taking your recovery days
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  Speaker 1: or just like your base mileage as that base mileage.
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  Speaker 1: By not over exerting yourself on these days, by not
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  Speaker 1: going too hard just for the sake of going hard,
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  Speaker 1: you're giving your body the TLC and the rest it
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  Speaker 1: needs to come back stronger, more efficient, and faster at
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  Speaker 1: the next round of effort. Just that little calvey, take
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  Speaker 1: your easy days easy. So again, let's summarize here. To
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  Speaker 1: become a faster runner, you've got to run faster. You've
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  Speaker 1: got to find the right gear that takes the decision
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  Speaker 1: making out of your day to day and makes you
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  Speaker 1: feel confident and comfortable. And lastly, you have to stop
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  Speaker 1: believing the stories that you are telling yourself to embrace
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  Speaker 1: the next level version of you. I know you've got
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  Speaker 1: it in the bag. I know you can do this
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  Speaker 1: because you wouldn't be here listening to this episode if
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  Speaker 1: you didn't have it in you, if you weren't ready
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  Speaker 1: to go after your own potential. If you have other
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  Speaker 1: questions for me, if there's anything that you want to
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  Speaker 1: hear about as a weekly Hurdle Moment segment, I am
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  Speaker 1: all ears. Please do always feel free to reach out
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  Speaker 1: over Instagram, DM at Hurdle podcast and at Emily a Body,
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  Speaker 1: and of course over email Emily at Hurdle. Do us
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  Speaker 1: another hurdle conquered. Catch you guys next time