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2004/10/23, 03:02 PM
Hello
I've been running for about year and half or so. I don't have a tecnique or I don't know how many strides per minute or how I land etc. I just run because I like it. I'm running 1.5 mile in 13:30. I need to improve my speed for my military PFA wich ocurrs semi anually.
I don't know how to improve my speed. I run 3to 5times a week just 2 or 2.5 miles. I don't do strenght training. I know I should.
I would like to be a better runner. Try to run 1.5 at least in 11 min. I do have since months to get ready
I'm 32 years old,5'1 and 130lbs. Trying to get down to 115lbs.
Any advice
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2004/10/23, 11:22 PM
I ran cross country last year and one thing that helps your endurance is interval training. Here's what we did: it would be 20 total minutes of running around the track in 4 5 minute intervals. It doesn't have to be in this order but the first interval would be say 1/4 speed, second would be 3/4 speed, third one all out speed, and the last 1/2 speed. This helped a lot with making big pushes during long runs. Try doing sprints once a week (like 10 100 yard sprints with 50 seconds rest in between). It speeds up your metabolism and helps your overall speed. As far as form goes, be sure to take long strides, drive your arms and keep your head up. Some weight training (about 10-15 rep sets) would be very ideal.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2004/10/24, 09:20 AM
also stride length has to do with speed........bigger steps, and fast frequencey makes you faster........realy keep the hammies stretched and lose.
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2004/10/25, 11:59 AM
Thanks for your advice. I think I can do that. I ran my first 5K yesterday and my time was 27min 30sec. I think I did good for a person that has never run in a race.
Well I'll let you know how is my progress.
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Quoting from arondaballer:
I ran cross country last year and one thing that helps your endurance is interval training. Here's what we did: it would be 20 total minutes of running around the track in 4 5 minute intervals. It doesn't have to be in this order but the first interval would be say 1/4 speed, second would be 3/4 speed, third one all out speed, and the last 1/2 speed. This helped a lot with making big pushes during long runs. Try doing sprints once a week (like 10 100 yard sprints with 50 seconds rest in between). It speeds up your metabolism and helps your overall speed. As far as form goes, be sure to take long strides, drive your arms and keep your head up. Some weight training (about 10-15 rep sets) would be very ideal.
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2004/10/25, 12:02 PM
I heard that stride has to do wiht speed. My strides are short and I don't know how to take bigger strides since I'm short person. One other thing my hammmies are very tight.
Any good exercises to get my hammies flexible?
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Quoting from bigandrew:
also stride length has to do with speed........bigger steps, and fast frequencey makes you faster........realy keep the hammies stretched and lose.
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2004/10/25, 12:04 PM
I heard that stride has to do wiht speed. My strides are short and I don't know how to take bigger strides since I'm short person. One other thing my hammmies are very tight.
Any good exercises to get my hammies flexible?
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Quoting from bigandrew:
also stride length has to do with speed........bigger steps, and fast frequencey makes you faster........realy keep the hammies stretched and lose.
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2004/10/25, 01:03 PM
stiff leged deadlifts.....sumo squats.....glute ham machine( my fav).....setted leg curls......and just lots of stretching after workouts and running.
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....I'm probably in my underwear typing this......or maybe not!
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2004/11/10, 06:19 PM
As you said, try cross-training: weights, rowing machine, swimming, yoga...
Take a look at Runners'World forums for other ideas. Happy running!
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2004/12/16, 09:31 AM
You might also want to try to incorporate either a hill or interval workout once a week. Both will increase endurance and speed. Good luck
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