I have become a regular "jogger/runner", but it is tough living with the fact that I take almost an hour to do just 5 miles... I mean, would that even qualify as running? I keep a steady pace, I have very good form (IMO), and I don't have a problem with respiration, but how can I improve my stride... everytime I try to run with a good stride, I just automatically slide back into a jog after about half a lap. Should I weight train in a particular manner (my options in such training are quite limited).
2006-07-23 16:19:57 · 4 answers · asked by Espiesior 2 in Health ➔ Diet & Fitness
You are currently hitting a 12 min / mile pace. It sounds like you've built up a decent endurance base, but to pick up your speed, you are going to have to make some changes.
I agree with the other writer -- doing some intervals is going to help. In fact, intervals, has helped me make the biggest improvement in speed over the past year.
What I do, is once a week (never more as you are inviting injury) is go to the track or measure off a quarter mile (or 400 meters). You'll want to run that distance in about 4:18 seconds, according to http://www.mcmillanrunning.com running calculator. (http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm). This will teach you faster foot turnover, proper form, as well as building your VO Max. After you've run your 400 meters, you rest (or jog) until you recover. Note that your fast paced running should never be more than 10% of your total mileage (so if you are running 20 miles a week, you'll want to do no more than 8 of these "sprints").
You'll probably also want to do some tempo runs, where you run at slightly faster than normal pace for a few miles before going back to your normal pace. McMillan has running times for that too.
You may also want to sign up for a race or two. You might surprise yourself at how much you pick up the pace when it counts. A simple 5K could be all that it takes.
Good luck.
2006-07-24 01:05:29 · answer #1 · answered by mchenryeddie 5 · 1⤊ 0⤋
Hey there. Bring a stopwatch and monitor your pace. If you're currently running a 12 minute mile, try to narrow it down to 11, then 10, etc. Also, you'll improve your speed if you add some sprints into your jog. After every mile or so, spring a couple hundred yards. Good luck.
2006-07-23 23:25:24 · answer #2 · answered by Anonymous · 0⤊ 0⤋
Do some "speed training" by running intervals at a faster pace.
2006-07-23 23:25:13 · answer #3 · answered by seibertesq 1 · 0⤊ 0⤋
Stretch your groin and your quads.
2006-07-23 23:23:24 · answer #4 · answered by Anonymous · 0⤊ 0⤋