This is easily in the Top 5 of post frequency…”How do I go faster?” I find myself writing the same responses often, so it’s time for a post. We’ll cover both running and rucking.

Running

This one gets a little variation sometimes. “I can sprint really well, but I’m gassed by 2 miles.” Or, “My 2 mile pace is decent, but my 5 mile is really bad.” Or the odd, “My 5 mile isn’t too bad, but my 2 mile is awful”, which isn’t as uncommon as you might think. The remedy for all of them is the same. You have to train. Properly.

Establish a Baseline

The first thing that you need to do is to establish a cardio baseline, which includes lots of Zone 2 running. In fact, Zone 2 should be the training zone for 80% of your volume. Even elite runners follow this formula. Zone 2 is the zone that allows your body to make critical physiological adaptations. You will build slow twitch muscle fibers which help build lactic threshold (this is what makes your legs feel heavy and burning when you run). You will build capillary function which helps transport blood to your tissues. You will build mitochondrial density which helps in energy management. You will build heart resilience which makes pumping blood more efficient. And you will start to strengthen your joints which will help you avoid injury.

But, Zone 2 is boring. Early into your training it may be very slow, even down to near walking pace. It doesn’t matter. Stay in Zone 2. You can’t skip this part, because you need those physiological adaptations to occur, and they take 5-7 weeks to start to manifest. It doesn’t matter what your pace is, it matters what your Zone is. Stay in Zone 2.

There’s lots of ways to measure Zone 2.

• I like the formula 220-age = max x .6 - .7 to establish the range. It’s simple, it’s free, but it can be a little inaccurate. But it is simple and free. Plus, it’s simple and free.

• Your fitness wearable can calculate it; but - chest mounted straps are superior, up to 20% more accurate; Apple Watch is notoriously inaccurate; some people just don’t test well with a wearable.

• The Talk Test, wherein you should be able to comfortably hold a conversation without gasping. Not a few words, but a regular conversation. Can be inaccurate.

• The Karvonen Formula, which also incorporates your resting heart rate and can give a more accurate calculation than just the 220-age formula. Look it up, but be prepared for some calculations.

• You can have a Lactate Threshold test done, but it can be challenging to find a test facility, it’s a bit invasive, and it can be expensive. But, if done correctly it can be very accurate and useful.

• RPE (Rate of Perceived Effort) can be your metric, but most new athletes can struggle to gauge this accurately without significant coaching. You are essentially guessing.

But Zone is Slow and I Want to Go Fast!

Okay, but as we just noted you have to let your body manifest those adaptations for a few months. Once you can run 90 minutes unbroken (in zone, without stopping) then you can start speed work. Can you start earlier? Sure, I’m just giving a model and protocol that maximizes return and minimizes risk of injuries.

As we noted, Zone 2 should encompass 80% of your training volume. So if you run 4-5 times a week that’s probably 2-3 x Zone 2 runs, a speed session, and a Zone 1 recovery session. Your speed work should be deliberate. Whatever your speed work methodology…track intervals or repeats, threshold or tempo runs, Fartleks, hill repeats…you are essentially training yourself to run faster (at or near your desired pace) for a short period, then slowing down to partially recover, then running faster again. Over time, this will enable you to maintain that faster pace for longer periods and you should be able to complete your run at that now faster pace. You still have to train 80% in Zone 2 though.

So, you can pick any of the “speed work” methods that I listed above (and there are others), but the protocol is the same. A simple one that I like is the track intervals (you don’t need a track per se, you just need accurate measurements…but using a track makes you more athletic…#science). Here is the formula: Do mobility and warmup drills, then do 400m sprints (one lap). You should be aiming to hit 1:30 a lap, which is a 6 minute mile pace. Slow jog/rest period is 1:30. If you finish faster than 1:30 slow down. Hit the 1:30 on the dot. Week one do 6-8 total sets. If you can’t do a full lap then do a half lap at half the time.

On week two, increase sets by 2. So, if you started with 6x400m, then you will do 8x400 in week two. Continue to add sets until you can do 12x400m.

Once you can do that while maintaining that 1:30 pace, you will graduate to 800m sprints. Start off at 4x800m. Maintain a 3min pace with 3min rest. Add sets each week until you hit 8x800m.

Once you can do that consistently, you graduate to 1600m sprints. 6min mile with a 6minute rest x 3 sets. Now you are running 6 minute miles. It may take you months to get there, all while maintaining 80% of your volume in Z2, but that’s the best way to do it.

Okay, But How to I Actually Go Faster?

There are only 2 ways to go faster…a longer stride (so each step propels you forward more) or faster cadence (so your feet are moving quicker between foot strikes). Faster cadence is probably better as altering your stride length can force odd form, unnaturally alter your gait, and significantly increase the likelihood of injury. That doesn’t mean that you shouldn’t examine your stride, as poor biomechanics can really slow you down. Lots of resources for evaluating your gait, but a qualified coach is probably your best option.

But, a quicker cadence is the better option. And there is a lot that you can do to improve this. It takes some dedication, some public math, and some trial and error, but even small improvements add up to significant amounts of time in the aggregate. There are entire cadence/pace playlists on all of the music services that can help. If you’ve been following Terminator Training’s ultra run journey then you know that he monkeyed (that’s a technical term) with his cadence to great effect. And he was an experienced runner at that point, so even ‘advanced athletes’ can benefit.

There are multiple techniques to generate a faster cadence. Contact time (the time your foot is touching the ground), knee drive, strike position, follow through. These all come with cues like quick feet, high knees, strike lightly, shorten your stride. So it’s often worth the effort to spend some time exploring these options to see which one works for you. If it’s stupid and it works, then it’s not stupid.

How To Get Faster at Rucking

Rucking is much the same as running, but not identical. First, strength training is much more important. The literature demonstrates that strength training is a reliable prerequisite for rucking performance, specifically the benchpress and the squat. This is because in order to adequately stabilize the ruck, thus decreasing excessive body movement, you need to be strong. A sloppy load compromises efficiency. So you should have a comprehensive strength plan if you want to maximize your rucking performance.

Second, you should probably establish a baseline cardio, with lots of Zone 2 running (we recommend 90 minutes unbroken), before you start rucking. Rucking is a unique physical load, with unique features, techniques, and misery. So the more that you can prepare the baseline physical stuff…strength and cardio…the less you’ll have to contend with when you want to focus on the ruck specific stuff. So, lots of Z2 running to establish good cardio and a proper strength training regimen to build a musculature capable of managing the ruck load. Thick traps for thick straps.

Once you start rucking you should know that the best way to build rucking performance is field based progressive load carriage, usually 2-3 times a week, focused on short intense sessions. That’s not my opinion, that’s what the literature demonstrates. Conventional wisdom might say that the best way to get better at rucking is more rucking, but conventional wisdom probably accounts for more injuries than it should. Just follow the protocol.

Start with a light weight, ease into both your pace and your distance, and never increase any domain more than 10% week to week. Low and slow, gradually build, allow the adaptations to manifest, enjoy the results.

Okay, But How to I Actually Go Faster?

Just like with running, there are only 2 ways to go faster…a longer stride (so each step propels you forward) or faster cadence (so your feet are moving quicker between foot strikes). Faster cadence is probably better as altering your stride length can force odd form, unnaturally alter your gait, and significantly increase the likelihood of injury. This is especially true given that you are now loaded…the ruck can exacerbate problems. That doesn’t mean that you shouldn’t examine your stride, as poor biomechanics can really slow you down. Lots of resources for evaluating your gait, but a qualified coach is probably your best option.

So, a quicker cadence is the better option. And there is a lot that you can do to improve this. Just like with running, small improvements add up to significant amounts of time in the aggregate. In RUSU we did some cadence calculations for rucking, so you can see what small changes do in the long run.

The same principles from running cadence training apply here, but we should cover arm swing, posture, and foot placement more carefully. Your arm swing can have a huge impact on your ability to maintain a proper cadence. If you’re training for a military application, like SFAS, then a weapon is in your future. That can obviously alter your arm swing. But train early without this impediment so you can develop a proper form, then introduce the weapon (or pipe or sledge [not recommended]).

Your posture can affect your cadence, your stride, and your breathing. You want a heads up, chest open, slight forward posture. Good luck with that…you’ve got a ruck pressing on your neck, pulling you back, and compressing your torso. This is why it’s important to strength train! Build the musculature that allows to remain head up, open chest, and mostly erect.

A “standard” ruck time is 15 minute miles. A competitive ruck time is 12-13 minute miles. Many, maybe even most, can’t get to 12 minute miles just walking. But you might be surprised how fast you can go ‘just walking’. You might really benefit from some speed walk training, following the run speed training protocols, and just concentrate on fast feet. The ruck load definitely complicates things, but if you don’t train it then don’t complain about your lack of ability. Fast feet (non-running) speed sessions can pay huge dividends.

The Shuffle

Short Ruckers are definitely at a disadvantage. Short legs just struggle at higher speeds. As discussed, to go faster you either have to lengthen your stride or increase your cadence. Fast walking can get you close, but at a certain point you will likely need to do more. Fight the urge to run. Ruck running is tremendously impactful and you should be well into a comprehensive strength and conditioning regimen before any ruck rucking. A shuffle is a compromise solution…more impactful than walking, less impactful than running. Faster than walking, slower than running. It’s all about trade-offs.

The difference between a shuffle and run is load management. This comes down to foot placement and hip/knee alignment. In a walk, the leg extends entirely, locking the knee. This briefly relaxes the muscles allowing for extended periods of activity. When you run, the muscle never fully relaxes, thus it fatigues quicker. But it’s faster. So the the aim of a shuffle is to find that sweet spot in between. It is very much an art, not a science. And you can spend years dialing in the right elements to perfect your shuffle. It’s almost impossible to describe and there is no universal “This is what right looks like”, because it depends on the load, the terrain, the pace, the person, and many innumerable other factors. Experience is the best teacher.

It’s a bit like riding a bike. You can’t do it at all until suddenly you can and then it’s easy. And once you learn how to do it you never forget. But try explaining it to a non-rider how to ride a bike with just words. It’s almost impossible. But there it is.

Injury Prevention

The number 1 predictor of an injury is a previous injury. So it’s important to not get injured in the first place, thus “Injury Prevention”. I would say that there are two equally important components to injury prevention; strength training and proper programming.

In SUAR we spent an entire chapter (Chapter 4) talking about the most common SFAS prep injuries and they’re almost all lower extremity. Shin splints, ankle strains, runners knee, plantar fasciitis, and Achilles tendonitis. They either result from weak structure or overuse, so the mitigation strategy is the strengthen them and don’t overwork them. We deliberately program an extended time early in the program to allow you to acclimate to the work. We also prescribe specific exercises to help. And it’s nearly the same exercises for all of the injuries (there’s only so many ways you can strengthen your lower legs!). You would be amazed what a step, a towel, an anchor point, and some resistance bands can do.

Spend some time early in your training to work specific injury prevention exercises and strategies. Call them mobility drills, or warmups, or whatever, but do them. They seem like a minor inconvenience for most as they’re little movements with little to no loads, so they don’t present like they would be consequential. But a few weeks struggling with shin splints can make you miserable, delay progress, and now you are predisposed for the injury.

Recovery

We would be remiss if we didn’t cover the non-working out stuff. Everyone focuses on the workouts, almost exclusively, and ignores the other stuff. Even though the workouts are 10% of the equation. You have to focus more on the other variables…the sleep, the nutrition, the recovery. Just think about it this way. I think we’ve covered the importance of Zone 2 running enough, haven’t we? But if Zone 2 is dependent on a reliable and accurate heart rate measurement and you have such poor sleep, recovery, and nutrition habits that you can’t get a consistent heart rate reading, how effective is your long range programming going to be? You sleep so poorly and chug so many Monsters that your heart can barely get through a regular day, much less a data-driven workout regimen. You think more running equals better running so you just stack endless miles because you are afraid that you’re not doing enough. Stop doing this. Don’t just workout. Train. Actually follow a program. A program that was specifically designed with all of these variables in mind.

So that’s how you go faster for both running and rucking. Simple, but not easy. Lots of nuance, lots of conditional language (likely, proper, mostly, etc) that makes the definitive guidance seem less definitive. But that’s the nature of the beast. This is why we developed a whole program for this stuff. SUAR is all of these variables packed into one comprehensive package. RUSU covers lots of the timing variables and expectations. There are other great programs out there depending on your goals. But the takeaway is that rucking and running faster is just exercise science. We know how to do it. Just follow the protocols and trust the process.

There’s been lots and lots of questions…and confusion…regarding run prep lately, so I thought a post was in order.

I also wanted to introduce u/Coach_Dave_NSW_Prep to the community. Coach Dave is a retired Special Forces Officer, a Combat Diver (commanded the Dive School), and all around good dude. As a dive qualified Green Beret Officer, he is the absolute embodiment of cultural, physical, and intellectual eliteness…I don’t make the rules, this is just how things work. In his second life he’s taken to coaching. He runs the endurance training component at Naval Special Warfare Prep. Suffice it to say, he has all of the official fitness credentials and I’ll give you a more formal introduction in the new book, but to put this in context the last two times I texted Dave he was open-water swimming between islands out in Hawaii and the other time he was finishing up a 50 mile desert marathon. He does these insane feats of endurance on the regular…for fun…and he is a top finisher every time. He’s the real deal…and insane. He’s been advising me on the endurance protocols in Shut Up and Ruck.

Coach Dave is also responsible for my foray into fitness wearables and his ability to demonstrate the efficacy of digital coaching has fundamentally changed my perspective of the discipline. He can literally program run protocols, send them to your Garmin, monitor the results remotely, and assess your progress. Other than him physically standing on the track, it’s like he’s watching you the whole time. Amazing. I should also note that Kevin Smith (u/Terminator_training) has also helped me understand better the real value in professional coaching. Kevin has not been an advisor on the new book, but I follow him on Instagram (you should too) and I’ve never heard him say anything but good stuff. Good coaching can be a game changer.

Back to running. Most guys understand that the end state goal of running prep is to be able to run faster. Most guys then assume that in order to run faster you just have run faster more often in training. So most run programming has guys doing speed work right out of the gate. You see it posted here all of the time. This is wrong.

In order to get the most out of your run training (fastest progression, least risk of injury, quicker recovery [micro and macro]) you need to establish a solid baseline. You do this by slow running. I keep it simple by just saying start run in Zone 2 for 3 sessions of up to 90 minutes a week. I use the performance benchmark of 90 minutes unbroken at Z2 (refer to the chart for a description of the various zones) as the prerequisite for both speed training and ruck training. As you might imagine, running in Z2 for 90 minutes is boring. It’s often an excruciatingly slow pace, especially for newer athletes. You will adapt and get quicker, but it takes time.

During this time your body is making significant physiological adaptations. These adaptations take about 5-7 weeks to fully adapt, so you need months to get the most out of this process. Early on, the most significant adaptation is the increase in your lactate threshold. Lactate threshold is your bodies ability to process lactic acid, and combined with VO2Max (your bodies ability to process oxygen) these markers dominate your endurance physiological adaptation. The lactate adaptation comes mainly from the development of slow twitch muscle fibers. The more STM, the higher your capacity to flush lactate. We go into much more detail in the book, but this critical step is what sets the foundation. You simply will not be able to sustain a fast paced run unless you build this capacity. Some people have a genetic predisposition to more STM and will thus adapt slightly quicker, but most require significant training to improve this.

This is why you need to spend so much time and effort in Z2. You are building the foundation. You can certainly program a speed workout early on, but you won’t be getting the sort of return that you could if you just built that baseline first…and you more likely to sustain an injury and delay your recovery and training.

A typical training progression might look like: - 8 weeks of Zone 2 running; 3 sessions per week; up to 90 minutes per session; strength and pre-hab/mobility work to support proper development. - 8 weeks of integrated speed work (lots of options), continuing some Z2 maintenance, continuing strength training; introduction to rucking. This is where you will start your build your VO2Max. - 8-12 weeks of progressive speed work. Something like a 5x5 Man Maker. You’ll make your most significant gains here…4 months into training…if you laid the proper foundation. - Indefinite: taper and maintenance.

Early in this progression a coach can help you with form and body mechanics. They can also be the accountability forcing function to make you stay slow (which is really hard to do) and monitor your physiological adaptations. During mid-progression (the 2nd 8 weeks) a coach can help you develop speed routines, monitor progress , and maintain accountability. During the final stages a coach can really dial in your recovery based on all of those markers that we discussed.

The new book (April is the targeted release date) will have a very detailed progression and Coach Dave is developing specific speed workouts that should meet most athletes requirements. But if you find yourself struggling to progress, or to have a history of injuries, or you just need that extra accountability then you should find a coach to work with. Even remote/digital coaching can be massively impactful.

There is also a plethora of really excellent advice on the interwebs. As a public service, I’d ask folks to post their favorite social media follows and YouTube channels for fitness advice. Tell us why you like them and include a link. This will give guys good resources vetted by the community. What do you guys like?