Diagonals

Running Base Building Program

Reading time: 4 min

Build a foundation of running fitness AND a foundation running technique as part of your Running Base

You’ve learned about Base Runs. You’ve learned about Fast but Not Hard drills. The good news is that the combination of Base Runs plus Fast but Not Hard drills equals a solid running base building program. Building a firm Base is all about building a foundation of running fitness and a foundation of running technique.

Base Runs will develop your general endurance and allow your body to strengthen running muscles and tissues gradually while running. Further, if you follow all the Base Running suggestion, you’ll practice your nasal breathing, run on variable terrain, overcome any over-emphasis on GPS-based paces and learn to direct your focus inwards. Fantastic!

Fast but Not Hard drills develop your general speed with a particular focus on technique. You can implement Rule #1. And work your way through the different Cues to learn more about what works and what doesn’t for you. Super.

Continue reading →

Fast But Not Hard

Reading time: 8 min

An introduction to faster pace running drills whose primary focus is on Form rather than Fitness

What does Fast but Not Hard mean? Simple, you run multiple reps at a “fast” pace for a short duration with adequate recovery. The combo of chosen speed, length and recovery are such that no rep feels “hard.” Your focus is not on the difficulty of the exercise but instead on your body and your technique.

In my opinion, Fast but Not Hard running is just as crucial as your Base runs. Be sure to read up on Base Running if you not already done so! Much like Base running though if you are not careful, you’ll run these drills too fast or with inadequate recovery and they will become “hard.” They mustn’t be “hard” because the primary focus must NOT be on effort, it must be on form.

Continue reading →