How to Run Hard

How to Run Hard - A Pretty Place to Play, London Running and Fitness Blog

I am a total wuss when it comes to running hard. I worry about it hurting or getting hurt. I worry that I can’t hack it. I worry about not being fast enough, and because I worry I tend to skip the whole thing. I’d rather plod along at an easy pace for every run, safely in my comfort zone, content in the knowledge I’m not doing to experience too much discomfort. On the odd occasion when I do push it a little bit of me always holds back a bit, just in case.

This never used to be the case. I used to love pushing myself, but the ups and downs of the last few years took their toll and I started to doubt myself, deciding it was easier to stay in my comfort zone rather than go all out. Fear is a powerful emotion.

Effective training calls for a mix of efforts - easy runs, tempo runs and hard runs - which work together to help improve endurance and pace. If you’re skipping out on one of these elements (because you are a massive wuss) then you’re not going to get the most out of your training cycle. That’s ok, it’s ok to do what’s right for you, but if you’re not doing something because you are a massive wuss, well then you’re holding yourself back.

It’s time to stop with the excuses and do the work.

How to Run Hard - A Pretty Place to Play, London Running and Fitness Blog

But how do you do that? For me it was an incremental treadmill test. Part of the L3 PT course is learning how to carry out fitness tests, and to learn you’ve got to do. I was terrified going into class last night knowing I’d be spending the evening pushing myself through max effort tests, especially in front of my very fit peers! But if you want something you sometimes have to boss up and do hard things, and that is exactly what I did. And you know what, it was exactly what I needed. It showed me how much I’d been cheating myself, and reminded me just how good pushing yourself to the limit feels!

It’s only once you know your limits that you can know how to push them, and a fitness test can be just the right sort of kick up the butt to get you motivated. The incremental treadmill test is a good one because it’s easy to do and it’s suitable for someone who runs fairly often.

How to Run Hard - A Pretty Place to Play, London Running and Fitness Blog

What You’ll Need

It’s best to carry out this test on a treadmill because it allows you to increase the speed in a controlled way. You’ll also need a HR monitor, and maybe a friend to note down your stats (if you feel like you want to) and to give you some encouragement when things get hard.

What You’re Testing

The test is all about finding your ventilatory threshold, or the intensity above which your breathing becomes laboured, although if you’re using it to test how hard you can run (like I did), that aspect doesn’t matter so much. VT 1 is the point at which you achieve a rate of perceived exertion (RPE) of around 13 (moderately hard) and VT2 is RPE 15 (hard) on the Borg Scale. MAX VT is the point where you can’t run another step.

How To Do It

Start out slow and work up gradually, increasing the pace ever 90s until you reach VT1. If a PT is carrying out the test they would record your heart rate with every increment, but if your doing the test yourself you can just record your heart rate when you reach RPE 13 (moderately hard). You should be keeping an eye on it throughout the test because it gives you a good indicator of whether your increments are on point.

Once you’ve hit VT1 keep upping the pace gradually every 90s until you reach VT2, or RPE 15 (hard). You don’t want to up your pace too quickly, so you’re only really looking to increase your heart rate by around 5bpm for ever increase, tricky to do but it’s worth taking your time. As before, record your heart rate when you hit VT2.

Now for the push to your max - you’re looking to hit RPE 20 - your maximal exertion. Keep going with the same gradual increase every 90s until you get to the point you can’t do any more. How far you can push will surprise you, and for me this was the point where I realised I could go much harder than I ever thought I could. It was the kick in the butt I needed.

How to Run Hard - A Pretty Place to Play, London Running and Fitness Blog

There are lots of cool things you can do with the data you produce from this test around estimating your VO2 Max, but I’m not going to go into that here. For me this test is more about helping you realise how much you can push, rather than applying a metric to your fitness. I found that the structured environment, the monitoring and the encouragement from my classmates really helped me get over my fear of running hard, and sometimes that’s just what you need. A little kick in the butt.

Are you a wuss when it comes to pushing yourself? Are you going to try this test? Let me know in the comments below.

Want some inspiration on running faster? Check out this post.

images; Fordtography , shot during The Speed Project

Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and make sure any equipment you use is in good working order. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.