How to Run Faster when Maffetone/Zone 2 training

Step-by-Step Tutorial: How to Improve Your Running Speed While Maffetone/Zone 2 Training

1. Improve Your Running Form:

   • Identify if you are heel striking or if your foot is landing ahead of your center of gravity.
   • Aim to have your feet land directly under your center of gravity with a slight lean at the ankles for better efficiency.
   • Consider getting a running gait analysis done or use video analysis to assess and improve your running form.
   • Work on your cadence and posture to run more efficiently even at a slow pace, which can eventually lead to increased speed.

2. Maintain a Healthy Weight:

   • Consider losing excess body fat to improve your running speed.
   • Emphasize burning body fat as fuel during Maffetone/Zone 2 training by reducing dependency on carbohydrates.
   • Avoid carb-loading before low heart rate training sessions to allow your body to burn fat for fuel.
   • Follow a clean diet by eliminating processed foods, excess sugar, and harmful oils to support weight loss and enhance performance during training.

3. Incorporate Hill Training:

   • Instead of walking up hills during Maffetone/Zone 2 training, focus on running uphill with intention.
   • Maintain your target heart rate by power hiking up hills vigorously without exceeding the limit.
   • Use downhill sections to work on generating leg speed without surpassing your target heart rate, thus improving overall running speed.

4. Include Sprint Sessions:

   • Integrate short sprint sessions every few weeks to build your neuromuscular system and enhance running speed.
   • Warm up for 10-15 minutes before starting a series of 4-6 sprints, each lasting about 10 seconds.
   • Allow 2 minutes of rest between each sprint to recover adequately.
   • Gradually increase the number of sprints from 4-6 initially to 6-8 as you progress.
   • Perform sprints on days when you are not fatigued to optimize the effectiveness of the session.
   • Cool down with an easy run after completing the sprint session to aid recovery and prevent muscle soreness.

By following these steps consistently and incorporating them into your Maffetone/Zone 2 training regimen, you can work towards improving your running speed over time while enjoying the process and staying committed to your goals.