Similar to interval training is Fartleks (that’s Swedish) or speed-work (it’s like long-term interval training). [1] X Research source On certain days, try to allot 20% of your running time for speed-work purposes. Here’s a quick example of effective speed work: Spend the first 15-25 minutes just running at your normal pace Run the next 30 minutes kicked up a notch (ideally at a pace of 7. 5min / mile) Spend the next 60 seconds running as fast as your legs will take you Then slowly and carefully work yourself back down to your normal pace Continue this program by expanding the speed-work by 15-second (or 30 seconds) increments
Work yourself up slowly if you haven’t been doing endurance, long-distance running. [2] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. Aim for running around 5 days a week, dedicating a day or two to running longer instead of faster. Up your distance each week by 1/2 a mile if you can. Building endurance is all about working your aerobic system, where you’re running at 150 beats per minute. When you run super fast (over 150 beats per minute), you actually work your anaerobic system instead of your aerobic. [3] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021.
You don’t have to increase your pace for the entire mile to shave off time. Running 1/4 of a mile at nearly all-out speeds can take away seconds during an otherwise ordinary run. Just make sure you don’t strain yourself running too hard initially!
This is an effect that will only be felt over time. Days will pass and you won’t feel like you’re getting anywhere until one day you wake up and a minute is gone from your mile. It will take some patience and trust, but the effect will accumulate.
Ever thought about doing a triathlon? Swimming and biking are two great skills to master in addition to being able to pound block after block of pavement. Consider it on the bucket list!
Run hills. Do you know what it feels like to run on flat terrain after a hill? Like a piece of cake, that’s what. Run different tracks or trails. Different surfaces, different inclines, different everything – it all can affect your running game. Run at different times of the day. Your body may actually be faster in the morning or at night. Run different ways. Switch up between interval training, speed work, and long-distance running.
Do you keep your eyes focused ahead of you, head up? Looking up or down can put a strain on your neck and back. Is your back tall? Are your shoulders relaxed?[4] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. Are your arms tense? If you ever notice them being flexed and not loose, give them a quick shake. They should be held at a 90-degree angle, propelling your body forward as they move back and forth. Good running is quiet running. Your feet should strike around your heel and roll onto your toes, calves moving you onto the next step. They should land directly beneath you and feel light and springy. [5] X Research source How’s your breathing? If you’re breathing from your chest, you’re wasting energy. [6] X Research source Make sure you’re breathing from your gut, or diaphragm. Your stomach should be expanding with each intake of breath.
Jog. FM has a number of great songs that are perfect for 7-minute miles. [7] X Research source You’ll find yourself falling in stride with the music, unable to break the beat even if you wanted. A playlist that is at 100% speed can provide the just-right environment you need to power through.
But not super faster than you. Watching someone lap you are just frustrating. You want to aim for a friend that’s about 30 seconds faster than you are – not much more, not much less.
A weight loss plan might not hurt, either. Losing even 5 pounds can put a bit more pep in your step. If there’s some wiggle room in your diet (that is, you could make some improvements), consider this idea. The lighter you are, the easier it is for your body to carry you.
A Maintenance Run means you’re running just for the sake of getting some exercise. Feelin’ good, blowing off some steam, releasing endorphins and the like. A Challenge Run is great when you’ve had a stressful day and have lots of energy (channel that energy to your run). Aim to knock off somewhere around 15-30 seconds every mile. An “I’m Feeling Lucky Run” is just that — a rare day where everything has fallen in the right place. Use this excitement to try to beat your own personal record. Decide and plan your run before and finish it with the goal you had. The motivation to prove to yourself how awesome you are may take you through to the finish line.
Seeing the numbers concretely will show you just what you’re capable of, what you’ve already motivated yourself to do, and where the next feasible step is. You’ll make so much progress that breaking stride won’t even seem like an option.
If we’re getting specific, dairy products from animals, fish, and anything that’s related to a seed or has seeds is great, too. [8] X Research source And, of course, refuel after your runs as well. Your muscles need to repair themselves! Though it shouldn’t be a staple of your diet like the aforementioned foods, look into energy gels like Gu. It’s a blast of sugar and energy that can give you that zip you’ve been looking for, even if it is temporary.
Always, always, always have a water bottle with you. If it’s cumbersome, get a belt that carries it around your waist. A 7-minute mile is a serious business and you’ve got to be serious about it if you want to succeed. Seriously healthy, too. Don’t pressure yourself to finish the bottle. Only drink when you’re thirsty. Current research says that not drinking enough liquids and drinking too many liquids (yep, that’s a thing) can both wreak havoc on your system.
In general, keep the caffeine to the morning. Don’t pound that can of Mountain Dew prior to your late-night run. A little can get you going and can actually be good for your time[9] X Research source , but too much can be detrimental.
If you’re a serious athlete (which you probably are), you know how important it is to warm up beforehand and stretch after. Be sure to allow time for both of these in your running regimen to prevent injury.
If you’re a serious athlete (which you probably are), you know how important it is to warm up beforehand and stretch after. Be sure to allow time for both of these in your running regimen to prevent injury.
