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Why Running Fast is So Hard and How To Make It Easier

ByDave

There is a reason why every selection course emphasizes running.

It’s because running is HARD (and it’s the ultimate equalizer).

When you ask 100 guys to run 5 miles, you know exactly who is fastest.

There are no doubts. There are no excuses.

In this article, I’m going to outline why improving running is so hard, how you can optimize your training to improve, and I’ll share an example of how long it takes to improve.

Why Improving Running is So Hard

Unlike with strength training, you can’t progress your running linearly by adding 5 lbs to the bar or adding reps for weeks on end.

The initial adaptations you make in strength training are neural.

In contrast, running relies mostly on physiological adaptions. And physiological adaptions take time.

In contrast, running relies mostly on physiological adaptions. And physiological adaptions take time.

There are 3 types of training I use to drive running improvement

  1. Aerobic Base Building (Low heart rate training)
  2. Goal Pace Running (1.5 and 2 mile pace)
  3. Threshold Running (3 – 5 mile pace)

If you are weak in any of these areas, running is going to be rough

How To Make Running Easier

I wish I could tell you there is a shortcut because there’s not. It simply requires consistently training your goal pace, threshold, and aerobic base-building workouts.

Sounds obvious right?

Well, the problem is most people just do their goal-pace and threshold runs, but entirely ignore aerobic base building.

That is one of the many reasons why so many people make poor running progress.

Runner finishing a race

How Long It Takes To Improve

If you have a history of running 6-minute miles, getting back there is going to be quicker than if you were starting from scratch. But regardless, prepare for many months of training.

Running especially follows the emotional journey of creating any great.

One athlete I worked with, who I would say had a harder time than most, required just over 3 months to go from a 7:10 max effort mile to running 30 minutes at a 7:45 pace.

Granted, he was a bigger guy at 210+, but the results were not linear.

Where most would quit in weeks 2 – 8 (base building), we saw virtually zero improvements (by the numbers). His 30-minute max effort run was only an 8:51 pace. After adding in targetted threshold and goal pace work, he ran a 7:45.

Psychologically it’s very hard to put in the work day in and day out without immediate results, but remember:

Running is a physiological adaptation. It takes time.

If you’re looking for more running advice, check out the related articles below

Related Articles:
How To Run a Faster 2-Mile Run (1,700+ words)
How To Run a Faster 5-Mile Run (2,000+ words)

I'm a coach with a passion for helping athletes dominate the toughest selection courses in the world. Over the years, I've trained well over 100 athletes for Special Operations selection courses, including SFAS, RASP, Air Force A&S, BORTAC, SWAT, and MARSOC A&S. My mission is to bridge the gap between traditional performance training and the unique demands of tactical and military athletes.

I got my start coaching hybrid athletes, blending strength, endurance, and hypertrophy training to achieve peak performance. As I worked with more tactical and military athletes, I realized there was a need for a specialized approach tailored to the grueling physical and mental challenges of SOF selections. This realization drove me to focus on prepping SOF candidates for success, combining cutting-edge research, proven training methodologies, and real-world experience.

Whether you're preparing for selection, seeking to level up your fitness, or simply curious about what it takes to thrive in these elite environments, I hope you'll find the information I share helpful.