Supercharge Your Speed With Super Sets
Runner's World SA|May/June 2022
Amplify your strength work to run faster and longer without spending hours in the gym.
By Ashley Mateo. Photography by Robert Bredvad
Supercharge Your Speed With Super Sets

WHEN MEGGIE SMITH, 35, lapped her Garmin watch after 3km of a 10k race she did a last year she was shocked: she'd just run faster than she had in a lkm time trial the previous winter, and it felt effortless. She hadn't started too fast; by the time she crossed the finish line, she had negativesplit the course and taken more than five minutes off her best 10K time from the previous autumn.

“I was shocked at how good I felt throughout the race, and how hard I was able to push myself,” she says.

Usually, a big performance leap like this comes from diligent, strategic speedwork. But intervals aren't what Smith credits for dropping her 10K race pace by more than 30 seconds per kilometre. The only thing I had been consistent with throughout my training - more so than running - was strength-training,” she says.

Smith had started working virtually with Runner's World Coach Jess Movold in July 2020. The first change Movold made to Smith's routine was adding strength work two or three times a week, including a session with supersets - exercises performed back-to-back.

Her progression was gradual: she began with bodyweight exercises, then graduated to dumbbells under 12kg. “As the weights got heavier, I started noticing this ability to tolerate more running volume and intensity,” she says.

Before strength-training, Smith had a hard time running more than 30km a week without getting injured. But this past few months she was able to log 55 to 65km per week. “I had fewer aches and pains as I increased my mileage and added in speedwork,” she says. “With strength-training, I was still feeling healthy and didn't worry I was on the cusp of injury.”

This story is from the May/June 2022 edition of Runner's World SA.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

This story is from the May/June 2022 edition of Runner's World SA.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

MORE STORIES FROM RUNNER'S WORLD SAView All
LONGOVERDUE PRAISE FOR THE RUNNING SINGLET
Runner's World SA

LONGOVERDUE PRAISE FOR THE RUNNING SINGLET

In the last decade, the running singlet once reserved for amateur competitors and professional athletes - has gone mainstream, not only on race day but also on everyday runs.

time-read
9 mins  |
May/June 2024
RISE OF THE 'ILLEGAL RUNNING SHOES
Runner's World SA

RISE OF THE 'ILLEGAL RUNNING SHOES

Banned shoes emerged at a basketball court long before they found their way onto a marathon course.

time-read
9 mins  |
May/June 2024
CRACKING THE SLEEP CODE
Runner's World SA

CRACKING THE SLEEP CODE

Are you an early bird or a night owl? Perhaps you've assigned yourself another animal after completing an internet quiz. Research is shedding light on the link between well-being and circadian predisposition, but there's no need to rewire yourself. Learn to lean into your biology with our guide.

time-read
6 mins  |
May/June 2024
THE SECRET TO SPEED IS IN YOUP BLOOD
Runner's World SA

THE SECRET TO SPEED IS IN YOUP BLOOD

Some of the world's best runners credit this unorthodox Norwegian training method for their success. Is it right for you?

time-read
9 mins  |
May/June 2024
THE MIND OF MASSYN
Runner's World SA

THE MIND OF MASSYN

IN 2024, LOUIS MASSYN WILL ATTEMPT HIS 49TH COMRADES MARATHON AND HE'S LEARNT PLENTY OF LESSONS ALONG THE WAY. HERE'S THE STORY OF HIS AMAZING JOURNEY.

time-read
10 mins  |
May/June 2024
TAKING CHARGE
Runner's World SA

TAKING CHARGE

OUTSPOKEN AND AMBITIOUS, NEW COMRADES RACE MANAGER (AND FORMER WINNER) ANN ASHWORTH IS LOOKING TO TAKE THE RACE INTO THE FUTURE.

time-read
5 mins  |
May/June 2024
A HALF CENTURY OF COMRADES
Runner's World SA

A HALF CENTURY OF COMRADES

THIS YEAR, BARRY HOLLAND WILL BE AIMING TO FINISH HIS 50TH CONSECUTIVE COMRADES MARATHON. THIS IS WHAT HAS INSPIRED HIM.

time-read
6 mins  |
May/June 2024
MY RUNNING LIFE
Runner's World SA

MY RUNNING LIFE

ORDINARY RUNNERS doing EXTRAORDINARY THINGS

time-read
3 mins  |
May/June 2024
Ageing In The Age Of Strava
Runner's World SA

Ageing In The Age Of Strava

RECENTLY MY BUDDY Sean sent a text message that said, “Been running a lot of 5:30–6:00 kays early. It feels pretty nice at that pace.”

time-read
4 mins  |
May/June 2024
How To Start A Run When You Don't Feel Like It
Runner's World SA

How To Start A Run When You Don't Feel Like It

I'VE ALWAYS FELT validation when reading a story about writers and their love of procrastination.

time-read
3 mins  |
May/June 2024