The Best 5K Tips To Run Faster And Get The PB

Goodmorning my friend — As always I hope you have had a great week!

In today’s edition:

1. The Best 5K Tips To Run Faster And Get The PB

2. Why Do You Feel Sleepy And Tired After Running?

3. Interesting Facts About Running You Didn’t Know

4. Road to Sub 1h20 Update & Welcome to Canarias!

I do my best to write this newsletter and it takes me a lot of time and effort, I really hope you like it and thanks for being here!

How to Run A Faster 5K

If you're here, most likely you're looking to improve your 5K time. And who wouldn't? Today, I want to share with you some valuable tips that can help you shave off a couple of minutes from your 5K PB.

So, sit back, relax, and let's dive into some top tips to improve your 5K PB!

Racing Shorter & Racing Longer

In your preparation for your peak 5K race, it's beneficial to include races that are shorter and longer than the 5K distance. Racing shorter distances, such as a 3K or even organizing a time trial, can help improve your speed.

Additionally, participating in road races like a 10K or 10-mile event enhances your endurance. By training for both shorter and longer distances, the 5K will feel more manageable, allowing you to give it that extra burst of energy needed to crush your PB.

Train with Others

While it may be convenient to run alone, training with faster runners can have a significant impact on your progress.

Surrounding yourself with quicker runners allows you to adapt to their pace and learn from their techniques. However, remember to strike a balance and don't overexert yourself.

Mix your runs, including sessions with faster runners and others at your own pace. By immersing yourself in a faster running environment, you'll naturally be inclined to push yourself and become faster as a result.

Change Your Terrain

Changing the terrain on which you train can have a profound impact on your 5K performance. While road running is essential, incorporating softer surfaces like grass, trails, or tracks can benefit your overall running mechanics and reduce the risk of injury.

Running on grass, for example, engages smaller muscles in your legs that are typically underutilized on harder surfaces.

By alternating between different terrains, you'll strengthen various muscle groups, allowing you to run faster and with reduced impact.

Prioritize Recovery

Recovery is just as important as the running itself.

Embrace a comprehensive recovery approach that extends beyond a few minutes of using a massage gun. Aim for quality sleep of 8 to 10 hours each night and make every second of your day count.

Utilize recovery tools like foam roller and seeking professional help when needed. Focus on proper nutrition, ensuring you consume enough protein, carbs, and essential nutrients.

You can buy a foam roller on Amazon for just 20$ (not affiliate link)

Don't forget to rest and elevate your legs whenever possible. By giving recovery the attention it deserves, you'll maximize the benefits of your hard training sessions.

There you have it, four practical tips to help you improve your 5K performance and achieve a new personal best.

Remember to race shorter and longer distances, treat your warm-up seriously, prioritize recovery, train with faster runners, and vary your terrain.

Implementing these tips into your training regimen can take your running to the next level.

Best of luck with your upcoming 5K PB attempts, and feel free to share your progress and experiences in the comments below or by replying to this email - I always read and reply to all the emails you send me!

Let's support each other on this journey to faster 5K times!

Trivia Question: What is the backstory for how the marathon event got its specific distance?

Find the answer at the end of this email.

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Why Do You Feel Sleepy And Tired After Running?

Tired of feeling tired after your runs? Then worry no more. I’ve got your back!

Let’s face it, feeling tired after running is like being the last one picked for dodgeball in gym class.

It’s frustrating, annoying, and downright discouraging.

Whether you’re a seasoned marathoner or just starting out, feeling sleepy after running is not something you should brush off. It’s instead a clear sign that your body trying to tell you something, and it’s time to listen to up.

I’ll give you the lowdown on the top 3 reasons why you feel tired after running and what you can do about it.

Ready to kick this sluggishness to the curb? Let’s do this.

1. Eat Well

One of the most common reasons for feeling tired after running is poor nutrition choices. Think of food as the fuel that powers your body during exercise.

Without the right fuel, your energy levels will quickly dwindle, leaving you feeling exhausted.

So, what should you eat to avoid feeling sleepy after running?

First off, make sure to avoid running on an empty stomach, especially if you’re planning on a long run or intense interval workout. Instead, try having a carb-rich snack about 60 minutes before your run.

Some great pre-run meal ideas include:

• Low-fiber granola bar;

• A piece of fruit, such as an apple or a banana;

• Half of a sports energy bar;

• Bagel or Toast with Peanut Butter;

• Whole Wheat Waffles or Pancakes;

• Fig Cookies;

• Half-cup of dry cereal;

• Graham Cracker Squares With of Honey;

• A slice of toast with jam;

• Oatmeal.

If you’re planning on running for more than 90 minutes, make sure to have gels, sports drinks, or other fuel to keep your energy levels up. Aim to consume about 100 calories after 60 minutes of running and then 100 every 30 to 45 minutes.

I’m using Precision Fuel & Hydration Gels and i finding them very effective and gut-friendly (not an ad).

Planning on running longer than 90 minutes?

Then have gels, sports drinks, or other fuel to keep your energy levels up. Shoot for about 100 calories after one hour of running and then 100 every 30 to 45 minutes.

After your run, replenish your stores as quickly as possible. Your muscles are most receptive to nutrients during the first 30 minutes after exercise. So, the sooner you eat, the better.

Plus, eating soon after your workout may reduce your risk of muscle soreness and fatigue.

Here are some great post-run meal ideas:

• Egg omelet with avocado spread on toast;

• Salmon with sweet potato;

• peanut or almond butter on whole-wheat bread;

• Oatmeal with fruit;

• Cottage cheese and fruit;

• Oats with milk and dried fruit;

• Veggie omelet with a slice of whole-grain bread;

• Pretzels with nuts and fruit;

• Yogurt with granola;

• A hard-boiled egg with fruit;

• Brown rice with chicken or salmon and veggies;

• Tuna salad sandwich on whole-grain bread;

• Tuna & crackers.

Remember, food is your friend when it comes to running. So, fuel up before and after your runs to avoid feeling sleepy and keep your energy levels high.

2. Avoid Overtraining

It’s natural to feel a little tired after a hard run, but if you’re feeling perpetually sluggish, it might be time to reassess your training schedule. You might be guilty of committing the “too’s” – running too much, too fast, or too hard.

Think of it this way: if you push yourself too hard, you’re just like a car that’s constantly revving its engine, eventually leading to wear and tear.

Overtraining can lead to a build-up of waste products in your muscles and tissues, which may lead to fatigue, weakness, and soreness. It’s important to give your body ample time to rest and recover between workouts.

So how do you avoid overtraining?

Firstly, make sure you’re taking at least one or two days of complete rest each week, and incorporate cross-training into your workout routine.

Cycling, swimming, yoga, and strength training are great options for runners.

Mix up your routine and give your muscles a chance to recover.

If you’re experiencing insomnia, mediocre athletic performance, persistent aches and pains, lack of appetite, elevated heart rate, lack of exercise motivation, sickness, or persistent soreness, it’s time to give your body the recovery it needs.

It’s also important to choose the right training pace for each session. Running too fast when you should be going slow can cause unnecessary fatigue.

Keep track of your training goals and personal preferences, and incorporate a range of training paces and intensities throughout the week.

3. Sleep Well

Another likely reason behind your sleepiness after running may have to do with your sleep routine — as in the length and quality of your slumber.

Sleep deprivation negatively affects your body’s internal metabolic process, and logging in fewer sleep hours than you should wreak havoc with your hormones and increase your appetite.

Keep depriving yourself of sleep, and you’ll be setting yourself up for weight issues and other health problems.

So how much is enough sleep?

Shoot for at least seven to eight high-quality hours of sleep a night. That’s the recommended amount for most adults, but feel free to sleep a little bit more on your hard training days.

Again, listen to your body and follow your own judgment. Your body is your coach — as long as you’re willing to listen and follow its commands, you’ll be on the right way.

5 Interesting Facts About Running You Didn’t Know

Whatever your reason is for lacing up your running shoes, be it for weight loss, stress reduction, or simply to get in better shape, there are some interesting facts that you might not know about our beloved sport!

1. The Most Popular Race

Around the world, the half marathon is the most popular race choice.

Why it’s the case is not a surprise. The 13.1-mile event is a challenging distance with plenty of room for improvement, but the training plan is a lot more manageable than the marathon.

2. The Fastest Runner

Usain Bolt, the Jamaican Bolt of Light, is the fastest runner in the world.

The Jamaican sensation holds the world record in the 100-meter dash at a staggering finish time of 9.58 second and the 200-meter dash at 19.19 second.

His maximum recorded speed is 27.8 mph — roughly 44 km/h.

3. Never Too Old

Fauja, a British citizen, is the oldest recorded marathon finisher.

Nicknamed “The Turbaned Tornado” he completed the 2012 London Marathon at the age of 101 and clocking the race at 7:49:21.

How’s that for an amazing fact?

The most amazing part of the feat is the fact that Fauja didn’t even start running until his late 80’s.

Full Fauja’s biography here.

4. Running Shoes Sales

According to estimates, about a billion pairs of running shoes are sold in the world every year.

5. Improved Sexual Appeal

Research out of the University of Arkansas looked into about 400 subjects and reported that running makes you more attractive.

In fact, about 80% of men and 60% of women described feeling more desirable thanks to regular running.

Road to Sub 1h20 update

Last week's training block was ~60km:

1. Monday: 55mins Easy

2. Tuesday: Rest

3. Wednesday: Fartlek 5 * 30secs ON + 30secs OFF

4. Thursday: 40mins Easy + 10mins Tempo

5. Friday: 40mins Z2 Progression

6. Saturday: Rest

7. Sunday: Long run 18km

All in all a good week of training, it was my last week of training in Italy because on Saturday I left for Gran Canaria where I will be staying for the next few months (or maybe years, who knows).

As you can see during the summer period, I prefer doing Fartleks as quality sessions instead of the intervals, with the heat and humidity of the summer fartleks are a good alternative to the classic intervals sessions!

In the coming weeks i will increase my week mileage and i just started to includes some core sessions at the gym!

I feel motivated and strong to reach my goal and this summer I will work hard to reach it! I hope you too have goals and are motivated to achieve them!

My currently goal is run an Half Marathon sub 1h20 and i attempt this on October 21th 2023 – What’s your goal? Feel free to reply to this email, I'm happy to read all your goals!

Just for Laughs 😂

Trivia Answer: Greek soldier Pheidippides ran from a battlefield near the town of Marathon (Greece) to Athens in 490 B.C – According to the legend, Pheidippides ran approximately 25 miles to announce the defeat of the Persians to some anxious Athenians. Read Full Marathon History here.

Latest Editions

• How To Running Faster Without Getting Tired (Link)

• 4 Running Tips From Eliud Kipchoge (Link)

• The Secret to Running with a LOW HEART RATE (Link)

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Matteo, your running friend.