Ultra Runner Dean Karnazes On Why Speed Matters

Train like a pro with Dean Karnazes and Fitbit

If you’re preparing for your first race, you probably already have a good sense of what you need to do to get to the finish line. You’ve likely invested in a good pair of shoes, and you’re probably tracking your progress with some of the great technology available today, like Fitbit Charge or Surge. But you may not be mixing up your routine enough or adding in speed work.

Why you should mix up your workouts

As a new runner, chances are you’re running over the same roads or on the same treadmill at the same speed every day. You’re using the same muscles in the same manner every time you lace up your sneakers. Then, when it comes time to race, you find yourself stuck in second gear from start to finish. In order to start shifting speeds, your metronomic muscle memory will need some new stimulation.

Here’s what mixing it up does for you:

  • Picking up the pace and going hard one day teaches your muscles to fire more rapidly and builds your confidence.
  • Taking it easy on other days allows your muscles to recover and prepare for the next hard effort.
  • Doing a longer training run at a slower pace on the weekends improves your endurance.

How to incorporate speed work into your routine

If you’re only going to focus on one thing during your training, I’d recommend trying speed work. This involves interval training to push you above your comfort zone and increase your race speed. This can consist of hill repeats, track workouts, sprints, timed miles, and more.

On hard effort (or speed workout) days:

  • Start by warming up at a comfortable pace to avoid injury.
  • Don’t run at your max speed the entire time. The trick is to run harder than usual and really push yourself, but to still be able to complete the entire workout.

Make it happen!

Having a hard time pushing yourself to run faster or complete a track workout? Train with other people! Making plans with a friend or joining a running group will hold you accountable for showing up. There will be someone relying on you to help them succeed, and, in turn, you’ll have their support, too. Together you can push each other to reach your goals and celebrate with them at the finish line.

Come race day, relax and be the best you that you can be!

1 Comment   Join the Conversation

If you have questions about a Fitbit tracker, product availability, or the status of your order, contact our Support Team or search the Fitbit Community for answers.

Please note: Comments are moderated and may not appear immediately after submission.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.