How To Run Faster, Longer and Harder for Special Forces

If you’ve landed here, chances are you need to improve your running for special force training. While I’m not going to congratulate you for poor run times, I will acknowledge that you are taking your first step to getting better.

Before we dive into the run program, let’s be clear that running isn’t as simple as it looks. It isn’t just about putting one foot in front of the other. There’s a lot more complexity to it.

I have coached well over one hundred athletes and nearly all had a fumdental misunderstanding on how to improve their running. Today, we’ll discuss strategies.

Let’s start with some basics.

1. Fundamentals of Running – What You Should Know Before

Energy Systems

The human body has three energy systems.

The Aerobic System (Oxidative System) is the one you’ll rely on most heavily at selection. And it’s your body’s primary energy source during long-duration, low to moderate-intensity runs where you’re below 80% of max heart rate. 

The Anaerobic Lactic System provides energy for moderate to high-intensity efforts lasting about 10 seconds to 2 minutes. During this state, your legs get tight.

You know that pumped feeling when you’re pushing hard – what’s really happening is your body is breaking down glucose, or sugar, for energy and producing lactate as a byproduct faster than your body can clear it.

The point at which lactate resulting in muscle fatigue accumulates more than your body can clear is called your lactate threshold.

The third energy system is the Anaerobic Alactic System, which supplies energy for very high-intensity, short-duration efforts, lasting up to 10 seconds – typically, these efforts are weight lifting or sprints. Because they’re so short, they don’t produce lactate.

What does this mean for you?

One point you must grasp is that energy systems don’t operate in isolation. Rather, they exist on a continuum. So, during any run, all three systems may contribute to some extent at some point, with one system usually dominating based on the intensity and duration of the activity.

For instance, a timed 5-mile run would primarily rely on the aerobic system. However, as you push closer to your limits, the anaerobic system will also contribute significantly, especially towards the end of the effort or if you encounter hills. You’re pushing hard to maintain or increase your pace. This shift happens because the body requires more energy quickly than the aerobic system.

Running Mechanics

A solid foundation in how to run properly can (and will) make a significant difference in building your maximum output without risking injury. Let’s break it down into some fundamental components:

1. Proper Posture

Keep your head up and your gaze forward, not down at your feet. This alignment keeps your neck and spine in a neutral position. Your shoulders should be relaxed, not hunched, allowing optimal lung capacity and reducing tension.

2. Efficient Stride

An efficient stride length is key. Overstriding, where your foot lands well ahead of your center of gravity, can lead to braking, slows you down, and increases the risk of injury.

Aim to land your feet directly underneath your body. Each foot strike should be light and quick, promoting a faster turnover.

3. Arm Swing

Everyone knows that arms play an important role in keeping balance. But there’s more to that. Many beginners can never run their maximum before an incorrect arm swing. 

Have you ever stopped running because your shoulders and upper body started hurting way before your legs? Chances are you either have a bad posture or a bad arm swing.

Your arms should swing naturally from your shoulders, elbows bent at about a 90-degree angle. Keep your hands relaxed, avoiding clenching your fists, as tension can spread from your hands up through your arms and shoulders.

A good arm swing can actually help propel you forward and reduce energy expenditure.

2. The Optimal Training Schedule to Improve Running

So, now that you understand the energy systems and running fundamentals, let’s work backward from your goal.

Let’s say you want to achieve the following run times:

• 1 – 2 mile run with a 6 – 6:15 minute mile pace
• 4 – 5 mile run  with 7- 7:30 minute mile pace
• 60+ minute Zone 2 Run with < 10-minute mile pace

Here’s a sample training plan for a week to achieve this goal. Let’s walk through it.

• On Monday, we’ll do 400m repeats with 2 minutes of rest, which will blend anaerobic lactic and aerobic work.
• Wednesday’s priorities are flipped. We’ll focus primarily on aerobic activity at your lactate threshold with a jogging recovery.
• Friday is an easy aerobic run to give your legs a rest/
• Saturday is a steady-pace 90-minute aerobic run that finishes with strides or hard sprint efforts to improve your anaerobic alactic system.

If we were to visualize the time spent in your five heart rate zones, it would be biased towards aerobic work, especially on Friday and Saturday. 

While the training on Monday and Wednesday is not solely aerobic, since it is goal pace and the main sets are above 80% of your max heart rate, there is an aerobic component, especially with long cooldowns at the end.

I coach this way because selection and the ability to run fast require a foundation in aerobic fitness. Essentially, we want an engine that allows you to keep going at low-moderate intensity, even when others are tired.

3. Why Do I Train This Way?

But all this talk of energy systems, I know, rubs people the wrong way. People say, just do 60-120s or walk the curves and sprint the straights at the track.

Well, let me give you an analogy. There is no back squat or heavy barbell lunge test at selection, yet being strong is a big benefit. It means the relative you put into picking up an object is less than for somebody weaker.

But you won’t just do 1 – 5 rep maxes in the gym to develop your strength effectively. You would have no muscular endurance that way. So, we train across all the rep ranges.

The same is true about running. Increasing your top speed and practicing at goal pace will make you faster and other runs feel easier. Just doing those max-speed runs, though, will leave you lacking over distance.

Whereas someone who just did easy jogs for 3 – 4 hours per week will improve proficiency at their low-moderate intensity pace – which is very important. The problem is that you need to run fast at some point, which requires practice.

4. Why is Running so hard and complicated?

The amazing thing about running is that you will get faster, but it will not get easier. It truly tests your mental fortitude above all.

Running at 95% of your max heart rate will always be hard. And especially at the beginning, when you can barely jog at 75% of your max heart rate. Trust me, I know it WILL feel demoralizing – like you shouldn’t even bother with it.

But the truth is, it takes some to develop that base of endurance, and when you do, you’ll gradually enjoy it. Oh the endorphins! It’s really hard to imagine the feeling until you reach that point but there’s a reason runner’s high is a thing.

If you don’t know, runner’s high is when you’re running at a moderate or even high intensity with calm, smooth breathing and going at a pace you used to huff and puff.

But it’s unlikely you will feel this in your first few months getting back into running – so be warned. It is a process. A long and hard but ultimately rewarding process.

5. The Optimal Way: Running Fast vs Building a Base

But which should you prioritize, building your aerobic base first, speed work, or do them all at once. There are many schools of thought here.

Most running coaches and advanced running programs will tell you to ramp up your volume to 50+ miles. But for tactical athletes, it’s not what I recommend or program for my athletes.

The reason why is because the advice is for advanced runners. And for selection, the requirements are entirely different. 

Think of it like a triathlete doing a marathon program. A marathon runner focuses exclusively on running. So, a triathlete would be making a mistake if he spent all his time running 60 miles per week to the detriment of his swimming and cycling. 

Yes, that means your strength training and leg workouts are going to be important (and quite beneficial) to your running goals. More so than you could imagine at first.

The same is true for selection. Running alone won’t get you through; you need to be strong, build a base of muscle mass, and be able to move heavy weights over distances.

6. My Four-Step Process to Maximize Running

Step 1: Start With a General Program

First, build your body’s resilience, get used to time on your feet, and build your aerobic base.

That looks like at least one or two low-intensity zone 2 runs per week. And during one of those, you can take on several 10-20 second sprints at the end.

This will train your anaerobic alactic system and learn to run at high speeds.

Note: For those of you who are injury-free and have solid body composition, add an interval repeat session at the beginning of the week. High-intensity rowing or assault bike work is a great alternative.

Step 2: Fine Tune Your Muscles

After you’ve spent some time, likely 8 weeks, in a general running phase, start adding in a threshold workout. This could include mile repeats or fartleks where you roll through hard, moderate, and easy efforts for prescribed times.

Threshold workouts can be done when you don’t have an aerobic base. But having those 8-weeks of running to build your foundation will allow you to sustain these longer sessions with hard efforts and have quicker recovery between those bouts

Step 3: Add Your Timed Run

It’s a good time to add your rucking after sharpening your running with fartleks and faster 1 – 2 mile goal pace runs.

Transition some of your fartlek work to dedicated 5-mile goal-pace sessions. Additionally, at this point, your 5- or 10-minute cooldowns can be extended to 10, 20, or even 30 minutes based on how you’re feeling.

But remember, the meat of your runs at this stage is your hard efforts. So, just because you have a 20-minute zone 2 cooldown does not mean you take it easy on your main sets.

Step 4: Suffer Sessions

The fourth stage of running is something I’ve introduced with some of the athletes I coach more recently. I like to call these suffer sessions. They incorporate pre-fatigue work, goal pace running, and even hard mile efforts.

While these runs do not aim to drop their 1, 2, or any timed run, they are designed to train the mind. It’s easy to get into a rhythm of easy runs or even acclimate to the suck of goal pace running. 

However, it can be useful to twist your training, especially in the lead-up to selection.

7. The Role of Recovery in Running Performance

Recovery is just as crucial as the training itself. Ignoring recovery may lead to a plateau in performance or, worse, injury.

Remember that Rome wasn’t built in a day. Your body is that masterpiece, don’t build it in a hurry. Build it right.

Rest days will replenish glycogen stores, which fuel your muscles during runs. Aim for at least one to two weekly rest days, depending on your training intensity and volume.

Sleep is another component of an effective recovery protocol. During sleep, your body undergoes most of its healing and muscle growth by releasing growth hormone.

Adults should aim for 7-9 hours of quality sleep per night. Creating a calming bedtime routine and consistent sleep schedule can significantly enhance sleep quality.

Recovery Techniques: Stretching, Foam Rolling, and Massages

– Stretching: It can improve flexibility, reduce muscle tightness, and decrease the risk of injuries. Focus on dynamic stretches before a run to prepare your muscles and static stretches afterward to aid recovery.

– Foam Rolling: Use a foam roller to perform self-myofascial release, reducing muscle tightness and increasing blood flow to specific areas. Rolling out your legs and lower back after a long run can prevent knots and speed up muscle recovery.

– Massages: While professional massages might not be feasible regularly, they are highly beneficial in alleviating muscle soreness and improving circulation. For a more accessible option, consider using handheld massage tools.

Be absolutely consistent.

Rome wasn’t built in a day, but there weren’t any day-offs either.

Perhaps the most crucial aspect of building endurance is consistency. Stick to your training schedule and avoid skipping days without good reason.