The Art of Running Faster

by Julian Goater, Don Melvin

Any runner can tell you that the sport isn’t just about churning out miles day in and day out. Runners have a passion, dedication, and desire to go faster, longer, and farther. Now, The Art of Running Faster provides you with a new approach to running, achieving your goals and setting your personal best.

Whether you’re old or young, new to the sport or an experienced marathoner, this guide will change how you run and the results you achieve. The Art of Running Faster challenges the stereotypes, removes the doubts and erases the self-imposed limitations by prescribing not only what to do but also how to do it. Inside, you will learn how to

•overcome the obstacles that prevent you from running faster, more comfortably, and with greater focus;

•rethink conventional training methods, listen to your body, and challenge traditional running ‘norms’;

•customize your training program to emphasize the development of speed, strength, and stamina;

•shift gears, reach that next level of performance, and blow past the competition.

In this one-of-a-kind guide, former world-class runner Julian Goater shares his experiences, insights and advice for better, more efficient and faster running.

Much more than training tips and motivational stories, The Art of Running Faster is your guide to improved technique and optimal performance. Let Julian Goater show you a new way to run faster, farther and longer.

Genres: Nonfiction, Sports, Fitness, Health, Reference

348 pages, Kindle Edition

First published January 1, 2011

Reviews

[Sharon · Rating 5 out of 5]

This book was fantastic! I didn't stop reading it until I finished in the early hours of morning. As a runner of ten years I have only ever focused on running long but after reading this I am excited about taking a year off ultra/marathon goals to concentrate on speed work and implementing advice from this book.

[Julykatrae · Rating 4 out of 5]

Lots of good practical tips for beginners to experienced runners - there is something in there for everyone. Lots of focus on running technique including drills, intervals & hills, strength, stretch etc. Must read for every runner.

[Liz · Rating 5 out of 5]

u won’t catch me plodding anymore!

[Stefan Negrus · Rating 5 out of 5]

As an amateur runner I found the book interesting.

It provides a wide array of helpful ideas. The author tries to communicate with all kind of runners through the book. He goes by discussing things that may not be essential for beginners but also has pieces that could improve the skill of any runner, no matter the level.

Based on the reader experience with running they may perceive the book differently. Is not aimed at new starters (doesn't go into many details about what to do, when and how when you start running) and I think it won't bore experienced runners either (mentions author's results in the past, has advice for races and in some places the discussion revolve around winning races, not only participating).

I did get a better understanding about how to train and what things are more important than others so in this respect is a good source of information to make progress as a runner.

[Jo · Rating 4 out of 5]

Lots of good advice.

*Beginning runners often run at "medium" rather than ever really going hard or easy.

*Variation! Tempo, intervals, long rest, short rest, playful, intense...

*Build strength, suppleness, speed, and two other S's. Good advice for all around fitness.

[Barack Liu · Rating 4 out of 5]

311-The Art of Running Faster-Julian Goater-Tool-2011

Barack
2021/02/07

" The Art of Running Faster " was first published in the UK in 2011. It mainly discusses how to run faster and how to avoid sports injuries.

Julian Goater was born in England in 1953. In 1979, he was a team member who won the gold medal at the IAAF World Cross Country Championships. In 1982, his team won the silver medal in the IAAF World Cross Country Championships. 1982, he hit a 10KM time by 27 minutes 34.58 seconds record. Representative works: " The Art of Running Faster " and so on.

Table of Contents
Chapter 1. Pushing the Limits: The Secrets to Running Faster
Chapter 2. Aiming True: Every Run Should Have a Purpose
Chapter 3. Running With Skill: Running Technique Shapes Performance
Chapter 4. Gearing Up for Success: Balancing Stride Length and Cadence
Chapter 5. Flexible You: The Essentials of Stretching
Chapter 6. Take a Deep Breath: Breathing Is Your Vital Capacity
Chapter 7. Going Clubbing: The Benefits of Running Clubs
Chapter 8. The Ups and Downs of Running: The Importance of Hill Training
Chapter 9. Strength in the Fields: The Cross Country Tradition
Chapter 10. Running Round in Circles: Speed Is of the Essence

“ Before we go out for our first training session, I ask the runners who come to me for coaching advice a simple question: What is it that stops you from going faster? What stops you from going with a runner who overtakes you? What does it feel like? ”

For me, the answer to this question is to breathe. When I exercise vigorously, I often feel that if I want to increase the exercise intensity, the oxygen provided by my heartbeat and breathing is not enough to support. This is often the bottleneck that prevents me from breaking through in sports performance. Everyone's bottleneck is different. Only when we have a clearer understanding of our bottleneck can we make breakthroughs more likely.

" That's something that's rarely considered important for distance runners, but it's critical to practice proper technique from the outset. Otherwise, it's like spending your first year or two holding the violin bow the wrong way or using the wrong grip on the tennis racquet: You develop terrible habits that are difficult to break. ”

There is a saying in China, "The master leads the door, and the practice lies in the individual ." Self-study is a necessary ability. But I think it is entirely self-taught desirable, that there will be two risks. The first one is, may own the learning method is simply wrong so that learning is inefficient. The second point, even his own adopted is the wrong way, continue to persist, they may produce considerable harm to himself.

There are two sides to everything, and there are advantages and disadvantages. The reason why we need to ask a teacher to guide us is to use the relatively safer and more efficient methods that have been proved by practice as much as possible and to avoid the inefficiency and side effects caused by our own exploration as much as possible. After learning the correct method and path, the rest is mainly dependent on the hard work of the day after tomorrow.

" A runner who trains without getting out of breath won't give his heart much of a workout either. And if his breathing is the first thing that tells him he's working too hard, his legs won't be getting stronger, because they won't be put under any pressure. ”

The author tends to believe that we have to constantly challenge the limit in sports and dare to enter a state of breathlessness, but this also means that we may be too tired to be forced to end our training program early.

" To create a training program that helps your running progress, you have to pay close attention to what it is that particularly limits you. If you want to go faster, you've got to extend those limits. Otherwise, they're going to stay right where they are, keeping you from going faster than you go now. ”

Everyone's situation is different, and the training plan required is also different. Even the same person, at different stages of the training program, will not be exactly the same.

“ Even more unbelievable (to her), she has set a world best for age 70 for the 1,500 meters —running it in 6:04, nearly eight seconds faster than the previous record. And—no surprise to me—she also smashed the record for 5K. She ran it in 22:19, a massive 32 seconds faster than the previous world record. ”

In fact, for many young people in their 20s and 30s, not everyone can do this easily. It is really admirable to be able to achieve such a fast running speed at the age of 70.

" Keep your aims specific: You might want to work one day on increasing your speed, perhaps; another on enhancing your endurance or boosting your strength; and yet another on teaching your body to recover quickly. Also, your aim might be to recover with a very short, easy-paced, comfortable run that leaves you feeling refreshed at the end. ”

So every time we go to the gym when it should be like this, to have a very clear training purpose. Before you start training, think about it. Do you practice chest, shoulders, and back today? Or do you practice your abdomen, hips, and legs? If there is no purpose, just think of what a practice which out, feel, and he trained very hard, but may not be able to achieve the best sports results.

“ On a recovery run, even though the pace is slow, still move your feet quickly. Take smaller strides—much smaller strides—and keep your center of gravity forward, try to stay up on your toes and patter along with your feet nice and zippy. And bend your knees: You want to put some spring back in your legs. ”

The author's core point is that even if it is restorative training, it should be taken seriously because it can shorten the length of exercise. But in the process of exercise, it is still necessary to maintain a more formal state of exercise, rather than a leisurely exercise.

If you look at it this way, if the exercise three times a week, the first day you can do to restore the movement of, for example, with 1 0 min run 2KM. The next day you can do normal exercises, such as running 6 KM in 30 minutes. For the first three days, you can try another training mode, such as using a 3 0 min conduct training slope.

" Take shorter steps. But don't slow down by taking slower steps. Running with a slow rhythm is a hard habit to break, so don't allow yourself to revert to it. Keep a good, quick rhythm, even on recovery runs. Running with quick feet will be much more beneficial because you'll get used to what running really ought to feel like. That quick rhythm will become ingrained and stick with you in all your runs. ”

To maintain a better rhythm of the exercise. For example, as long as you are running, you must maintain a relatively fast running rhythm. I think it’s a bit like that we do a small thing, but we have to do it with a serious attitude towards big things. Because once you develop a habit of randomness in small things when you do big things, it is impossible to do it overnight, and suddenly you develop a rigorous style.

Similarly, running is the same. If you adopt a casual attitude during recovery training, it may be difficult to speed up in formal running training.

“ And don't try to incorporate all your training aims into that one session. You can't do everything all in one go. ”

This is actually a point that must be paid attention to during training. Don't try to become a fat man with one bite. In the long run, enhance our ultimate goal, but in every specific training, in fact, we are all focused on one very specific goals to improve.

" I think varying the speeds at which you train actually reduces your chance of injury. Many of the ailments that runners suffer are repetitive-stress injuries: They result from making the same exact motion over and over. The motion doesn't have to be strenuous at all—just ask journalists and others who keyboard all day long and end up with splints on their wrists. ”

The advantages of the variable speed running proposed by the author seem to be quite competitive. In other words, if we maintain a stable running state for a long time, then this repeated pressure may cause the same joint to be repeatedly affected. Pressure. But the varied pace, then, is to a certain extent, ease the pressure on this same site continued emergence of the situation.

[Mark Cavallari · Rating 1 out of 5]

A perfect oxymoron. The author cites all of the things wrong with the training of the masses and then prescribed a program that would overtrain most runners, particularly masters runners. Doesn’t factor in the n=1 premis.

[Wendy Wagner · Rating 5 out of 5]

I'm not sure why, but something about the way Julian Goater described his exercises and talked about form really worked great for my brain. In the three weeks since I started seeing this, I've seen the pace on my speed workout days improve by nearly 2 mins/mile.

[Matthew Cockerill · Rating 5 out of 5]

Excellent - quick read, from someone who has run at the very top level, and yet with ideas easily applicable by any runner (and other sports too, in fact)

[Sourav Kumar · Rating 5 out of 5]

Julian Goater’s The Art of Running Faster is not just a book—it’s a mentor, coach, and motivator bound in print. With a career that spans elite competition and decades of coaching, Goater brings a rare combination of first-hand experience and deeply thoughtful insight into the craft of running. This is a book for runners who want to go beyond generic training plans and understand why they run, how to improve, and what really works.

The book shines in its practical wisdom—covering stride mechanics, hill running, race tactics, strength training, and mindset. Goater breaks down the difference between merely running and running well, emphasizing quality over quantity and how to train smart, not just hard. His advocacy for technique, form, and rhythm is a refreshing shift from the volume-obsessed culture many runners fall into.

What sets this book apart is its holistic view: Goater explains how to become a better athlete—not just a faster one—by blending mental resilience, intelligent planning, and biomechanical efficiency. Whether you’re a competitive runner or a passionate amateur looking to PR, this book offers valuable tools and long-term strategies.

[Andy Parkes · Rating 5 out of 5]

This was excellent

A book about Julian's ideas around running improvement alongside various anecdotes about his own running career.

What I liked about this was how each chapter would cover a specific thing, explain why he felt something would work, such as Fartlek training and give specific examples about how to use them as well as examples from his own experiences.

In particular, there was a section about cadence that made sense to me for the first time despite reading about it in multiple books.

I was appreciative of how it does disappear down a technical rabbit hole making it easy to digest.

I'm looking forward to putting some of his ideas into practice

[Carrie · Rating 4 out of 5]

This was a helpful book and I got some good ideas on how I can gradually improve my speed. The stretching chapter was helpful and I could definitely work on that. I am going to work on adding some recovery, hills, speed runs into my training instead of just focusing on distance running at the same overall medium level pace. His idea of breaking up one hard workout into two separate workouts on the same day was interesting, which he included on his workout schedules in the back of the book. Overall, a great book if you're wanting to hear how a professional runner learned how to improve his own speed throughout his running career.

[Ben · Rating 5 out of 5]

I’ve found this book very enjoyable and think it would be useful for runners at many levels. Definitely something that stays with you as a reference work and incredibly motivating.

Many books related to running seem to be quite dry. This is not, it’s a very good read and like the goals of the book flows light and smooth.

Many topics to get you to start experimenting (cadence, intervals, hill work, stretches, injury prevention, psychology and many more).

As a former service member also (but not RAF) I’d like to thank the author for his service (even though they’d ‘check in’, when we used to ‘dig in’ lol).

[Fabrizio Schiano · Rating 4 out of 5]

A good book with some insights about running. I liked the structure of the book and how it gives you practical training tips and types of exercises. I did not like that the author gives you some examples throughout the book and treat them as science. I believe that if it happened to one runner it is not for sure that it will happen to another one. This is not how science is done. I would have enjoyed more reference to scientific papers showing actual numbers.

[Edwin Schoonbrood · Rating 5 out of 5]

Excellent guide that helps you improve on every aspect of running

This book is a must read for all runners that want to get better in running. Experiences by a world class athlete and training beast help you understand what a beautiful sport this is and what sacrifices to make to become the best runner you can get.

[Jozef Matz · Rating 5 out of 5]

This really is a helpful book for advanced runners. I´m impressed, already tried some of the tips and frankly, they are working! If you like to run once in a while, if you don´t like any kind of pain, don´t buy this book. Julian will kick your ass!

[Collin Meinen · Rating 4 out of 5]

Very good advice! As someone who is starting out running the first half of this book was great. Part II is for more advanced runners, but still has some valid points and training plans. Would recommended reading the key points at the end of each chapter. They were super helpful!

[Kieren Geaney · Rating 4 out of 5]

Cements a lot of what you may already know but is easy to read and follow, so a worthwhile read for most.

[Beniamin Miara · Rating 3 out of 5]

Za dużo amerykańskiego pisania zbędnych linii tekstu. Przerost formy nad treścią. Poza tym ciekawa lektura dla biegaczy początkujących jak i zaawansowanych.

[Bolexio · Rating 4 out of 5]

He's not a fan of plodding

[Francesc · Rating 4 out of 5]

Speed, strength, stamina, suppleness, skill, and psychology.
Good book for recreational runners like me who want to learn to run better, and thus, faster.

[Peter Andersson · Rating 5 out of 5]

This is the second best running book ever - only the original "Born To Run" is more inspiring.

[Nick DeFiesta · Rating 4 out of 5]

Great advice, but coulda used an editor. No need for five million anecdotes about the good ol' running days.

[YingYuan Chiu · Rating 4 out of 5]

It's very informative as a runner's gide book.

[Andréas Dieryck · Rating 4 out of 5]

The Art of Running Faster is an interesting book that goes against conventional wisdom in advising speedwork, recovery session, short session, intensive stretching, double daily training for all kind of runners. Mileage is not the only key to improvement says Goater and he may have a big point in advising complementary, exhaustive sessions for all types of runners. The stories and examples provided by the author make it an entertaining and lively read as well, though most of the references date back in the 80s.
You may be able to get most of the book out of the 4 first chapters, the rest is nonetheless valuable as well and full of tips for a would-be champion. Goater targets a very wide audience, from the most amateur runners to the top ones, and that could be an issue: on the one hand, some may be apprehensive and doubtful that his methods and tips are any worth implementing, whilst others will quickly understand their benefits. If you are a serious and passionate runner, howsoever amateurish, then this book is very valuable read.

[Daniele · Rating 3 out of 5]

This was my first book about running and had lots of interesting advises!
As often happens, the information could have be expressed in half the pages.
The author instead relives his past glory on every other page, I found this too much.

[Helen · Rating 3 out of 5]

I found a lot of helpful information in The Art of Running Faster. Like many how-to running books, I had to skim for what interested me and skip what didn’t. I found learning about fartleks and other training strategies extremely helpful. While I wasn’t very interested in reading about specific races and runners, I did enjoy some of the pictures. As a new runner, when talking about a picture in which one runner is finishing strong and his pursuer has “started to labour and over-stride”, I couldn’t see the difference and would have appreciated knowing how Goater could tell which was flagging and which was not.

Each chapter ends with “points to remember” making it very easy to skip a chapter, but still make sure you didn’t miss anything major or prompt a re-visit. Overall, I found it a very useful book.

[Keith · Rating 4 out of 5]

In a sense, this the the memoirs of Julian Goater, in another sense, it is a compilation of what he has learned about running as an elite runner.

He is really big on doing intervals, but not long intervals. Hills are also great training, and not just the uphill, but don't get injured on the downhill portion.

Flexibility is important. He recognizes that runners don't like to take a lot of time stretching, so has a nice short set of stretches.

It is well written because I was half way through the book before I started bumping into British words. I was able to guess their meaning, and it made the book more interesting. I enjoyed reading this book.

[Adrian Royce · Rating 4 out of 5]

This is a book that is very autobiographical but that should not detract from the great information contained in its pages. Sure a heap of the advice can be found on the interweb or in runners magazines but it is a unique insight into the author's way of confronting issues. One of the best chapters is near the end and that is about dealing with psychological stuff - that is rare to find on the interweb. Not sure if it needed a whole chapter dedicated to running clubs though! In short, I ran faster as a result of reading this book.

[Andrea James · Rating 3 out of 5]

I really liked the parts of book with advice on how to improve running techniques but I was not so keen on the anecdotes. Overall, the book inspired me to be more well-rounded in my training and to include regimes to increase my suppleness, strength and skill instead of just focusing on speed and stamina.