Keys to running?

My secret could lead to your success.

Ok ill name one.             Sprints, lots of them.

Consistency.

Frequency.

Volume.

Listening to your body.

That's it.

I read this last night:

• Run more slowly than you think you should.
• Don't run as far as you think you should.
• Run more often than you think you should.

4.Get fit for goods shoes by a professional-Mine

5. Learn proper form-Mine

1. Consistency
2. Recovery
3. Tempo Runs
4. Long Runs
5. Good shoes that fit your feet and biomechanics

Ok...what kind of keys do you mean???

Keys house

Keys car

Keys office

Keys shed

keys safety box.....LOL (j/K)

I'm on board with that list, adding variation as a fifth.  (Once you've got a decent volume, adding some variation in intensity is a good way to make additional gains, in my opinion.)

In my mind, that's icing.  Pace can vary on its own, depending on how I feel.   Plus, you need the other four before you can get fancy.

 1 . Shoes that are fit to your feet and your gait.  I can't tell you how many would-be runners I've talked to that just said "It hurts too much", and they'd never been to a real running store.

 2. As others have said, consistency.  Run at least a few times per week.

 3. Ignore the weather.  You don't get to decide to bag the run on race day just because it's raining or too hot or whatever.  So train in all kinds of weather, 'cause you never know.

 4. Ditch the cotton.  Get tech/wicking clothes.  And you don't have to spend a fortune here.  I get many of my shirts at WalMart/Target and my shorts at Kohl's.

 5. Sunglasses, sunscreen, and yes, an iPod (or something).  Podcasts and books keep me company and keep my mind off the ouch.

1. great pace booty
2-5 doesn't matter is you have #1

Great list, but to make it 5, I would add  patience.

Is your run volume the same as it was before you started tris?

I think as said above

1. Consistency
2. Recovery
3. Tempo Runs
4. Long Runs
5. Good shoes that fit your feet and biomechanics

I would opine that the slowing down is more related to the loss of run volume, and less to do with core exercises.

I've gotten faster since I stopped core work, but increased volume. 

OK, I guess we don't really disagree seriously.  If it happens on its own, depending on how one feels, that's great.  My claim is just that it should happen.  I'm not talking about anything 'fancy' like formal speedwork or tempo runs.  My claim is just that varying one's intensity is an important component of continuing to improve.

I do think that some people who are aware of the importance of volume and consistency (and to be clear, I'm certainly not denying that they are absolutely crucial) tend to overestimate the experience one must have before introducing some variations in pace.  My own view (which is just that and nothing more) is that changes in intensity can be introduced sooner rather than later -- like when volume reaches maybe 25mpw consistently (not 50mpw, but also not 10mpw).

I've seen too many people who just slog out the same 30mpw at the same 8:30/mile pace week after week, month after month, year after year.  They enter our local races and complain that they never get any faster.  They ask me, or others, how to get faster, and we say 'try changing up your pace'.  They say 'but won't I get injured if I do speedwork?'.  Yes, you will, if you start off doing 8 x 800 sprints twice per week.  No, you won't if you just try varying your intensity from time to time, in a reasonable way.

Is it gravy?  I don't know.  I helps you go faster...