I want to run faster, what can I do?!
Question: I am currently losing weight, I am down 40 pounds. I have been increasing my running each time I go out. I run 3-4 times a week. I just ran 5 miles for the first time in my life in under 1 hour. So now that I have hit this mark, how can I get my speed to be faster. I have an 8K that I am running in one month. i would really like to be at 50 to 52 min for the 8K. Any help please.
Answers: I am currently losing weight, I am down 40 pounds. I have been increasing my running each time I go out. I run 3-4 times a week. I just ran 5 miles for the first time in my life in under 1 hour. So now that I have hit this mark, how can I get my speed to be faster. I have an 8K that I am running in one month. i would really like to be at 50 to 52 min for the 8K. Any help please.
Congratulations on your accomplishments (the weight loss and 5 miles).
In order to better your time, work on your endurance. Try Gut Busters for 8 to 10 minutes. Here is how you do them:
Set 4 cones or markers in a rectangle. 15 to 20 yards on
the short length, 30 yards on long length. Jog on the long
side and SPRINT on the short side. Every day you do
them, increase your time. It will significantly increase your
oxygen uptake (lung capacity), allowing you to run longer
and faster.
Also, pay attention to How you are running. Run relaxed, arms swing about waist high and legs going in front of you, not running a bit off to the side.
I am a personal trainer and this is a great way to inrease your endurance and have that extra energy fo the home stretch. Keep at it and you will succeed.
move your legs quicker
Put Ankle Weights on yours Ankles then try to run.
To run faster, you will wanna increase your indurance per time. So each day go out and run a little faster the same speed. And eventually try to run faster. Once you have more endurance, you will be able to run faster w/o stopping.
The standard method is interval training. The link below gives lots of details and advice. Basically you want to intersperse sprints and walks into your running sessions.
Run up hill, try going to your city dump there are some times hills that they make to cover trash up thats what we do in my track team.
Hope I Helped
Make sure you are stretching properly, shin splits will slow you down if not stop you completely. Keep hydrated and eat well to give you energy.
Keep running and increasing your distance. Once you have the stamina to run the complete distance, you can work on increasing your speed. Just everyday, run each mile faster.
There isn't much else you can do then keep practicing, training, and keeping your stamina.
It's better to stay at a steady pace, but I'm sure you know that.