Here’s a little secret for you: the distance of your favorite marathon course isn’t measured by the center of the track.
Nope, it’s actually measured based on the shortest possible distance—what we call running the tangents. That’s why your GPS might show you running a bit farther than the official distance by the time you cross the finish line.
Want to cross the finish line having covered the exact distance and shave precious minutes off your time?
You need to master the art of running the tangents. And that’s just one of five clever tactics you’ll discover in this article to help you run faster without burning extra energy.
So, let’s get started…
How to Run Faster Without Using More Energy
How to Run Good Tangents
Step 1: Start by image-searching “running the tangents.” Familiarize yourself with various curves and corners, and learn the best lines to take.
Step 2: Study the course of your upcoming marathon and visualize the shortest path you should follow.
Step 3: Practice running these tangents during your training. If it’s a local marathon, take the opportunity to run sections of the course weeks before race day.
Step 4: On race day, keep your eyes on the road ahead. Barricades and fences might surprise you, but by looking into the distance, you can maintain good posture and calculate the optimal path.
Bonus Tip: When signing up for your marathon, pick a starting pen that matches your ability and expected finish time. Starting with a crowd of runners slower than you means you’re going to start too far back and consequently spend valuable time weaving through slower runners, adding minutes to your final time.
Ready for another way to run faster without burning extra energy? Let’s explore how to utilize the features on the road…
Run Faster Using Road Features
When the course doesn’t lend itself to running perfect tangents, take advantage of the road features to give yourself a little boost. One trick is to step on road reflectors at just the right angle; it might help with your propulsion.
Okay, road reflectors are tiny, and they might not do much if you’re a heel striker. Instead, focus on using features like downhill slopes from speed bumps or sidewalk inclines. Next time you’re out for a training run, see if these features give you a natural speed boost.
On race day, keep an eye out for these opportunities. The goal isn’t to sprint through these spots and burn extra energy, but to maintain your natural pace while benefiting from the added propulsion.
Just don’t stray too far from the tangent line in search of these road features.
Related: New studies suggest new warm-ups to help you run faster.
Smiling Can Improve Running Economy by 2-8%
Running economy is all about how efficiently you use oxygen at a given pace. Picture two runners: they’re running side by side at the same speed, but the runner with better running economy is putting in less effort. If you had them run at the same level of effort, the more efficient runner would cover more ground.
Here’s a fun fact: you can instantly boost your running economy without using extra energy—just by smiling! Research has shown that runners who smiled during a treadmill test improved their running economy by 2-8%. The study’s authors even described this effect as “real and worthwhile.”
In fact, if we look at this study and this study, the benefits you get from smiling are greater than a 6-week plyometric program or a 13-week strength training plan.
It’s no surprise that Eliud Kipchoge used this trick during his Breaking 2 campaign:
So here’s the plan: while you’re out on your next marathon, make a point to genuinely smile. Read the funny banners, high-five the spectators, and thank the volunteers.
Encourage fellow runners and cheer on those who pass you. This deliberate practice will make your smile feel natural and give you a boost in running economy.
Before we can’t dive into our fourth speed hack without taking a quick look at how your body uses fuel during a marathon…
Role of Glucose During a Marathon
During a marathon, your body primarily relies on carbohydrates and fat for fuel. These carbs are broken down and circulated as glucose. While your muscles are working hard, they’re competing with your brain, which also uses a lot of glucose.
Even when you’re just sitting around, your brain gobbles up about 20-25% of your glucose stores. And if you’re overthinking during a marathon, it’s like running with the air conditioner on full blast while trying to save fuel in your car tank. Your brain’s extra demands on glucose can leave your legs with less energy to perform.
So, if you want to run faster without burning more energy, try reducing your cognitive load…
Related: These are 5 easy-to-read books if you’re a novice runner.
Reducing Cognitive Load
On race day, give your brain a break by eliminating unnecessary mental tasks and give your brain as much downtime as possible.
One way to do this is by familiarizing yourself with the course layout beforehand. Knowing the route can prevent your brain from working overtime, trying to figure out what’s coming next.
Additionally, constantly checking your splits and calculating if you’re on pace can be mentally draining. To avoid this, consider following a race pacer.
They’ll handle the pacing for you, allowing you to focus on running without worrying about the numbers. This strategy helps conserve glucose for your muscles, leaving more energy for the physical effort.
To sum it up: keep your thoughts simple, focus on your breathing, and avoid overanalyzing.
Now, for the grand finale—the most important speed secret. If you can do this right, you could see a remarkable 3% boost in your running economy.
Choose Running Shoes Carefully
Selecting the right shoe for race day can significantly enhance your performance. What if I told you that only a few select shoe companies use a special type of foam called Pebax?
This material is a big deal because it can make your shoes 20% lighter while delivering 30% more energy return compared to other foams on the market.
This means that with every stride, you’ll be conserving more energy and getting a better bounce back, helping you run faster with less effort. It’s like having a little extra spring in your step, giving you an edge without you having to work harder.
By combining this with the other strategies we’ve discussed—running the tangents, using road features, smiling, reducing cognitive load, and now, picking the right shoes—you’ll be well on your way to achieving faster times without expending extra energy.
Fortunately, I’ve done all the heavy lifting for you by diving into the latest research and ranking the top seven super shoes from worst to best.
You can find the detailed research findings and see which shoes made the cut in this article.
Wrap Up
To run faster without using more energy, focus on mastering the art of running tangents to reduce your race distance, and utilize road features like slopes for natural boosts.
Consider the power of a smile to improve running economy by 2-8%, and minimize cognitive load by preparing well and simplifying race day logistics.
Finally, invest in the right shoes with advanced foam technology, like Pebax, for enhanced energy return and lighter weight.
Now, what’s your tried-and-true method for running faster without using more energy? Share your tips and experiences in the comments below!
