Has your running speed plateaued? Try these tricks to run faster and reduce your mile run time by mixing up your running routine.
Running at the same pace all the time is boring. It’a also not very rewarding, since workouts become less effective when we do them repeatedly. That’s why you need to increase your running pace workout after workout. The strategies below will help you reduce your mile run time by two or three minutes in just a few months.
HOW TO GET STARTED
Here are a few things you should do before you start working on how to run faster.
Record your time.
First, determine your mile baseline time. Run a mile on a flat track and record your time. If you usually run on the road, use a flat route to record your time.
Set a mile goal.
Determine the amount of time you want to shave off of your mile run time. It could be anywhere from one to three minutes. Keep in mind that it is easier to go from a 10-minute mile to an eight-minute mile than it is to go from eight minutes to six.
Use the tips below to create your running routine.
Sticking to a routine will enable you to reach your mile goal faster without injuries.
HOW TO RUN FASTER
1. Run longer distances.
Running longer than a mile will boost your endurance. It also builds mental strength, which will help you push yourself when trying to set new records.
Aim to run four to six miles at least once a week. This may not be possible for beginners, but you should gradually work toward that distance. Experienced runners can set higher goals of 8 to 10 miles.
2. Do hill sprints twice a week.
Running on hills is extremely rewarding and safer than running on flat ground, as it requires shorter strides. Additionally, hill sprints build lower body muscles and burn lots of calories.
Sprint up a steep hill, then jog back to the start and repeat. Do hill sprints for 15 to 20 minutes without taking long rests.
Doing your sprints on long and steep hills will definitely take your running to the next level.
3. Improve your lung capacity.
Chances are you’re always out of breath before your legs are tired whenever you go for a run. While running longer distances help improve lung capacity, you may need to take more measures. Here are tips for improving lung capacity:
- Quit smoking.
- Train at higher altitudes.
- Swim two to three times a week.
This article has more strategies to improve your lung capacity.
4. Use proper form.
Maintaining proper form makes running easier, which will allow you to run faster, use less energy, and avoid injuries.
Always keep your head up and look straight ahead. Keep your body upright and avoid landing on your heels – land on the ball of your foot. Remember to keep your elbows bent and swing your arms back and forth, as you run.
5. Run a one-mile race every week.
It is important to track your progress every week. Run a mile on a flat track every week to see if your speed has improved. Take a day’s rest before the race. Don’t do it the day after the long race or the hill sprints.
6. Rest for at least two days a week.
Resting allows muscles and bones to recover from the impacts of your workouts. In fact, most runners run faster after taking a rest.
It’s okay to do light exercises on your rest days, like walking or dynamic stretching.
7. Use the stairs if you can’t find hills.
Stair workouts are a great alternative to hill sprints, if you can’t find hills in your neighborhood. Run up the stairs, then walk back down. Repeat for 15 to 20 minutes.
Remember to wear proper running shoes to avoid injuries.
8. Run with a frenemy.
Adding a little competition to your runs will help you run faster. Research shows that people perform better when they are competing. Especially when competing with someone you consider a rival.