Run Faster and Safer with Smart Training

Essential number four is targeted strength. Speed comes from your posterior chain: the glutes, hamstrings, and calves. I integrate unilateral, or single-leg, exercises to build functional power for running.

I train my athletes using the 80/20 rule. This principle dictates that 80% of your weekly mileage should be at an easy, conversational pace, with only 20% dedicated to hard efforts like speed work.

The Tempo Run is a key workout for building speed. This involves running at a "comfortably hard" effort to increase your lactate threshold, training your body to clear metabolic waste and delay fatigue.

The 10% rule is my golden rule for injury prevention. Never increase your weekly running volume, whether in miles or time, by more than 10% over the previous week to allow your body to adapt safely.

The treadmill is a powerful performance lab, not a "dreadmill." I use it with athletes for precision pacing, incline strength work, and real-time form feedback, all of which directly boosts outdoor running performance.

Running is a single-leg sport. Every stride places your entire body weight on one leg. That's why I emphasize unilateral strength training to prepare your body to handle that load efficiently and prevent imbalances.

Want to run your first 5k? This video outlines my simple, step-by-step plan to get you from the couch to the finish line safely, using a run-walk method to build your base without getting injured.

If you have two months until the Vedanta Delhi Half Marathon, you can be ready. I explain how to structure your training, from building your base to your weekend long runs, to cross the finish line strong.

Here I answer a common question about how to structure a training plan for the Vedanta Delhi Half Marathon. I recommend a mix of running, strength sessions, and cross-training to optimize performance and recovery.