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HOW TO RUN VERY FAST
Gabe Mirkin, M.D.
If you don't run very fast in practice, you won't be able to run very fast in races.
At the University of Copenhagen, Danish scientists studied experienced runners who had been
running 60 miles a week at a fast pace. One group was told to cut their mileage in half to only 30
miles a week, but to run a series of around 50 to 100 yard dashes as fast as they could. The other
group continued running 60 miles a week at a fast pace. Runners who ran fewer miles at a faster
pace had a 7% improvement in their body's maximal ability to take in and use oxygen.
Runners who did not increase their speed in practice did not improve, even though they ran twice as
many miles. Jogging slowly reduces your chance of injury, but it won't help you to run fast. You can
race only as fast as you run in practice, but don't try to run fast every day. Intense exercise damages
muscles. Try to run fast once or twice a week, never on consecutive days and don't run fast when
your legs feel heavy or hurt.
Twelfth European Track Coaches Congress Acoteias, Portugal pp10-16. RRN January, 1991
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