When I asked a great runner
how I could run faster
she said to me "to run faster you have to run faster."
That seemed terribly obvious
, but there is more wisdom in the statement than meets the eye. Let’s say that you would like to improve you mile time
. The first step is to time yourself running one-mile
. Unless you have been training
to run faster
for years, there is a good chance that you can knock 1 or even two minutes off of that time.
Let’s say you run a mile
in 10 minutes. That’s a rather slow time
, but nothing to despair over (especially if you have not been practicing
!) In order to run a 10 min mile you pace is 6 MPH
, to get your mile time down to 8 minute you need to run 7.5 miles per and hour
Go to the gym
and get on the treadmill
. Start running at your normal pace of 6 MPH, after the first minute turn it up to 8 MPH. Stay there as long as you can then drop down to 5.5 MPH for one minute, then turn it back up to 8 MPH keep doing this till you’ve done a mile.
This is called "interval training
" you force you body to perform just above the desired level for a short period then rest at just below your normal level of performance. All of this stress
will signal your body to develop greater lung capacity
, higher VO2 max
(the rate at which your blood asorbs oxygen
and distributes it through the body), and stronger muscles
Now wait a day. You can lift weights or do some other exercise, but don’t run. Then go back to the treadmill. Start out the same as before at 6 MPH then go up to 8 MPH, you find that you can stay at 8 MPH just a little longer than before, when you rest you might not even need to go all the way down to 5.5 MPH, maybe 6 MPH will be slow enough for you to rest.
this process you can eventually decrease your mile time and run much faster.
If you are training to run a longer distance it becomes more complicated (since you can’t run more than 40 miles total per a week without risking injury) But the principle remains the same. To run faster… run faster.