how can i improve my running time?

Question

i can run 2 mile in 11 minutes
i get told that's a good time
but i don't improve
how can i better that

Answer 1

Biomechanists have long known that there are two ways to improve running speed. Increase your stride length and increase your stride frequency. It makes sense, right? But how can you do that? Both require increased flexibility and sport-specific strength, as well as improved neuromuscular efficiency. Fortunately, you can work on these things with a few specific drills. For all of these drills, complete each three to six times. Recovery between each should entail either walking back to the starting point of your drill or one to two minutes easy walking.


Running Strides
These efforts should be anywhere from 50 to 150 meters in length, and can be done after your daily run. The interval should be done as a build-up effort; that is, starting at a low speed, build to near 5K race pace, and then gradually ease off the gas to the finish. You should be focused on maintaining an upright posture, lifting your knees, and executing a proper arm swing.

High Knees
These efforts may be more accurately described as "fast knees." They are short, 20- to 50-meter efforts that require you to lift your thighs parallel to the ground while running, repeatedly, as fast as you can. Horizontal speed is not important with this drill, but vertical speed is paramount.

Power Skips
Although possibly the hardest of the three drills for many people, these are good for specifically improving strength in the ankles and calves. Go back to your childhood and re-learn how to skip. Make it more explosive by attempting to vault as high as possible with each push-off. Your thigh and opposite upper arm should raise parallel to the ground at the same time. These should be most often done in 20 to 50-meter intervals as well.

Incorporating these drills into your running program will increase your running dexterity, strength, and neuromuscular conditioning, and will help you to run faster.

Answer 2

1. How bout running in the early morning. The only people out then are on their way to work or walking their dogs or running. It's the best time to run cause it's cool out and the air is the cleanest. 2. You could also go to the library and get an exercise book. There are a ton of good books that have exercises you can do in the privacy of your living room and with little to no equipment. 3. There are also a ton of exercise DVDs at the library. These DVDs are designed to give you an aerobic workout in the privacy of your living room - and most of them are fun and set to energizing music. Pick one of these three options. or better yet, do all three. The most important thing and hardest thing is to start. Our brains are capable of making any number of excuses. but once you get started the excuses seem to melt away.

Answer 3

I myself run too and had that same probem before. The way I improved on my running was by strengthening my cardiovascular. And the way to do that is by simply walking....in a fast pace for about 30 min. a day, 4 days a week.

I know it sounds ridiculous but it seriously works. You should be feeling results, a stronger cardio, in about 2 weeks. Goodluck

Answer 4

do some weights for your legs and arms. try resistance training as well, like towing a tyre behind you or running up and down sand dunes. increase the training as well not the length but the amount of times you train

Answer 5

I would go to the gym and train my legs, but if you don't have the time they have leg weights that you can purchase from the sports stores to wear around your legs while you walk or run. with these weights you will see a big difference in your speed.

Answer 6

Run faster & eat the right amounts of protien

Answer 7

you must structure your training e.g.
long runs
short runs
Interval training
reps
and push your heart rate up when training, so that it is able to coop with the demand when racing.

Answer 8

You have to start slow, then build up. i used to run with a watch, just to keep in check. i've heard that swimming can also do wonders -it builds up your cardiovascular or something.
Good luck :)

Answer 9

try only breathing through your nose when you run - it's hard to start with but should give you gains in every area - speed stamina and power

Answer 10

Use both legs from now on .