{"id":532545,"date":"2026-07-04T10:32:11","date_gmt":"2026-07-04T10:32:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/532545\/"},"modified":"2026-07-04T10:32:11","modified_gmt":"2026-07-04T10:32:11","slug":"how-runners-can-use-the-simple-1-51-rule-to-get-faster-and-fitter-by-actually-running-less","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/532545\/","title":{"rendered":"How runners can use the simple ‘1.5:1 rule’ to get faster and fitter \u2013\u00a0by actually running less"},"content":{"rendered":"

Whether you\u2019re prone to injury, want to get faster or are simply looking to switch up your training routine, it might be time to consider the 1.5:1 rule \u2013 a simple training principle that content creator and road safety advocate Imogen Cotter<\/a> recently posted about on Instagram<\/a>.<\/p>\n

The former professional cyclist said that it even helped her achieve a sub-1:30 half marathon (4:13 min\/km \/ 6:47 min\/mile) with just one run a week. <\/p>\n

While Imogen’s former sporting pursuits mean she would have been working with a good existing fitness base, it’s a training rule anybody can apply. Women’s Health spoke to Imogen for the lowdown on why it’s so effective for runners. <\/p>\n

How she ran a 1:29 marathon with just one run a week <\/p>\n

\u2018As a former pro cyclist, I know how to push my body hard on the bike, but I have struggled to build up that same volume and mileage on the run \u2013 whenever I run more than three days in a week, my body doesn\u2019t feel very happy about it,\u2019 explains Imogen. <\/p>\n

\u2018I sustained some pretty serious knee injuries in my racing career, and building up a training program that can allow me to progress while also taking care of this is something I feel very passionately about.\u2019<\/p>\n

Her approach is simple: cycle to build volume and support recovery. \u2018At the end of the day, your heart and lungs don’t know if you\u2019re on a bike or in a pair of running shoes<\/a>, so why not mix it up?\u2019<\/p>\n

\"imogenInstagram \/ @imogencotter<\/p>\n

Training for her half marathon, Imogen ran once a week and cycled for the rest of the time<\/p>\n

Imogen kept one key session of running a week in her plan, which consisted of long blocks at her goal marathon pace of 4:15\/km. <\/p>\n

What is the 1.5:1 rule?<\/p>\n

That\u2019s where the simple but effective 1.5:1 rule comes in. \u2018When I convert a running workout to a cycling workout, I multiply the timing by 1.5. For example, if I have a 60-minute run to do, I\u2019ll convert it to a 90 minute cycle,\u2019 Imogen explains. <\/p>\n

\u2018Running places a higher energy and muscular demand on the body because you\u2019re absorbing impact on every stride; cycling is lower impact, so if I am trying to convert a workout to achieve a similar aerobic stimulus, I use the 1.5:1 rule.\u2019<\/p>\n

It\u2019s a cross-training principle that Imogen wishes she\u2019d followed earlier on in life. \u2018I first started to take running a bit more seriously at about 17; I had always been sporty, but that was when I decided to focus on running<\/a> \u2013 I wish I could go back in time and tell younger me about how helpful cross-training could be as a part of my program,\u2019 reflects Imogen. <\/p>\n

\u2018I was constantly injured and under-fuelling as a teen runner. I would go through the same old cycle continuously: train hard, get a great training block in, get injured, cross-train, start from scratch,\u2019 she adds. <\/p>\n

\u2018If I had understood that cross-training wasn\u2019t only useful during rehab from injury but as an integral part of my training routine, I could have saved myself a lot of heartache.\u2019<\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

\"oyinda<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n