Are you looking for a way to run the mile (a variation of middle-distance running) faster? Whether you're looking to enter a race, trying to pass a military physique test or just want to challenge yourself, you can use the strategies and practice routines in this article to boost your speed while circling the track.
Step
Part 1 of 4: Run One Mile Fast Lap by Lap
Step 1. Start by warming up before the race
Do a few sprints or brisk runs to get your heart rate up. Picture the course of the race in your mind. Know how many laps you want on each lap.
Step 2. Run as fast as you can in Round 1
You'll need to start a little earlier than you should in order to meet the deadline.
- Psychologically, you'll slow down as you run farther, so make sure you put this first lap to good use as compensation. At the same time, don't put all your energy into this spin.
- For example, if you want to run a mile in 5 minutes, each lap must be done in 75 seconds. A good time for the first lap is 71-73 seconds. It's not very fast, but fast enough to give you a sense of security.
Step 3. Run at a comfortable pace in Round 2
This round is taken according to the target. To run a mile in 5 minutes as we mentioned earlier, Lap 2 must be completed in exactly 75 seconds, so the run time after halfway is 2:26-2:28.
- If you've ever run a 400 meter sprint, you know how fast you have to run this lap. You will feel your body's muscle memory click automatically.
- The adrenaline rush will probably start to slacken midway through this round, and you'll probably start to feel it. Stay focused on maintaining your running posture and maintaining speed.
Step 4. Work harder for Round 3
Physically and mentally, this is the most difficult round for most people. These rounds will often determine whether or not you will hit your target time. Chances are you will slow down from the original speed.
- In our 5-minute example, most people would run between 77-78 seconds on Lap 3. However, because the first lap was going much faster, our time was almost right at 3:45.
- Try really hard to keep up the pace on this lap or you'll get stuck. Remember, the next round will be the most decisive round!
Step 5. Put all your energy into Round 4
Here he is. You're almost there. That's what you should be telling yourself at this point. You may have slowed down on previous laps, so you should really put all your energy into this lap and push yourself to hit your target time.
- The most important thing is the last 200 meters. On most tracks of the track, it is the final turn. This is where you push it all out.
- The most important thing in this round is that you have to remember to give your all, and you will reach your target time. Believe in yourself.
Step 6. Increase speed as you run through turns
Within 6-10 seconds of running around the turn, increase your speed. This will help cut more seconds off your travel time.
Part 2 of 4: Workout Plans For Beginners Who Want To Increase Speed
Step 1. Start slowly on Week 1
You will slowly increase your running distance and speed while cross-training to avoid injury. Follow this order:
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Monday:
Jog 1-2 miles (1.6-3.2 km)
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Tuesday:
Cycling or swimming
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Wednesday:
Jog 1-2 miles (1.6-3.2 km)
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Thursday:
Cycling or swimming
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Friday:
Jog 1-2 miles (1.6-3.2 km)
Step 2. Add one mile (1.6 km) to Week 2
On Mondays, Wednesdays, and Fridays, do a 2-3 mile (3.2-4.8 km) jog followed by cycling or swimming on Tuesdays and Thursdays.
Step 3. Only cycle or swim on Week 3
Not running may seem odd, but beginners are very susceptible to injury. You will be running again in Week 4.
Step 4. Start running again in Week 4
Aim to run a mile in 12 minutes. Run 3 miles (4.8 km) on Mondays, Wednesdays, and Fridays. Bike or swim on Tuesdays and Thursdays.
Step 5. Switch workouts in Week 5
Keep increasing your speed. Follow this routine:
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Monday:
Run 2 miles (3.6 km)
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Tuesday:
Run 3 miles (4.8 km)
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Wednesday:
Vacation-no practice
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Thursday:
Run 4 miles (6.4 km)
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Friday:
Run 2 miles (3.6 km)
Step 6. Pace yourself in Week 6
You should try to run a mile in 10 minutes. Here's the schedule for the week:
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Monday:
Run 2-3 miles (3.2-4.8 km)
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Tuesday:
Run 3-4 miles (4.8-6.4 km)
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Wednesday:
Vacation-no practice
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Thursday:
Run 4-5 miles (6.4-8 km)
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Friday:
Run 2-3 miles (3.2-4.8 km)
Part 3 of 4: Workout for Intermediate Runners Who Want to Cut Running Time
Step 1. Perform the following routine from Weeks 1 to 4:
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Monday:
Run 2 miles (3.2 km). Try to run at your target speed for as long as possible. See for yourself how long you can maintain the desired speed.
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Tuesday:
Run 6-8 sprints for 1/4 mile (400 m) at a speed of between 90 seconds to 2 minutes per interval. Between each interval, jog slowly for 1-2 minutes, so the body can recover.
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Wednesday:
Take a day off, swim or do an upper body workout.
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Thursday:
Run 2 miles (3.2 km), calculate your pace to see how fast you can complete the distance. Then, jog for 2 miles (3.2 km) at a slower pace.
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Friday:
Run 3 miles (4.8 km) with internal-intervals at speeds ranging from 90 seconds to 2 minutes. Really race yourself today to see if you can pick up the pace. If you're running slower than your pace, take 2 minutes to walk or jog and then try to return to your original pace. If you can't maintain a running pace, go back to the interval. Just push yourself as much as possible.
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Saturday:
Jog for 4-6 miles (6.4-9.6 km) at a leisurely pace.
Step 2. Intensify this routine from Weeks 5 to 8:
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Monday:
Run 2 miles (3.2 km). Maintain a target speed at every mile.
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Tuesday:
Run 6-8 sprints for 1/2 mile (800 m) at a pace of between 3-4 minutes. You have to increase the mileage while maintaining the same speed.
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Wednesday:
Take a day off, go swimming or do some upper body exercises.
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Thursday:
Run 2 miles (3.2 km) at your target speed and then jog 2 miles (3.2 km) at a leisurely pace.
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Friday:
Run 3 miles (4.8 km) according to the target speed. If you can't keep up with your target pace, switch to intervals or try walking or jogging for 2 minutes, before running again at your target pace.
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Saturday:
Long run at a leisurely pace for 4-6 miles (6.4-9.6 km). Make sure to stretch well.
Part 4 of 4: Other Success Tips
Step 1. Find a running buddy
Choose someone who runs as fast as you if possible, as this provides encouragement and healthy competition. While you can train alone, training with a group of similar runners can be very motivating. However, for some, running buddies can slow you down, so running buddies aren't a must, but it's worth considering.
Step 2. Focus your thoughts
If your goal is 10 minutes, 8 minutes, or 6 minutes, you need to be very focused on breaking personal records. Your body will follow your thoughts. If you believe something won't happen, chances are it won't.
Step 3. Stretch after warming up and cooling down
Always warm up and cool down for 5-10 minutes. Adding a warm-up and cool-down to your routine will prevent injury.
Step 4. Learn how to run properly
Posture in running is crucial and sometimes that is what prevents many people from running faster.
- Keep your eyes on the horizon, not your feet. Turning your head at this angle will straighten your neck and back.
- Keep both shoulders balanced and flexible. If your shoulders start to come up toward your ears, stop running and rock them or stretch them gently.
- Place your arms at a 90-degree angle and allow them to move back and forth instead of crossing your body. Keep your fists clenched with your fingers slightly touching your palms.
- Run straight. If you feel your stomach loosen, take a deep breath and feel your stomach straighten again. Maintain this improved posture as you exhale.
- Keep your waist in line with your stomach. Bending at the waist puts unwanted pressure on the lower back.
- Do the correct leg swing size. With each step, your feet should land just below your body with your knees slightly bent. If your feet land in front of your body, it means you're swinging your legs too long.
Step 5. Stay in a state of hydration
Drink lots of water. Fluids are about 1.9 liters per day.
Step 6. Add strength training and plyometric movements
Strength training will increase your stamina and plyometric movement will help give your run a speed boost.
Tips
- Remove the water first before running. It may sound silly, but the urge to pee can be very distracting.
- Take a breath. Inhale deeply through your nose and exhale through your mouth. Breathing slowly calms the heart rate and provides more stamina.
- Buy lightweight shoes. Most people generally do about 880 steps per mile. If you buy a shoe that's 57g lighter, that means you won't be carrying around 50kg for that mile.
- Breathe through your mouth at the end point while running a sprint to reach the finish target. However, breathing cold, unfiltered air is not healthy for long periods of time, as well as dehydrating you very quickly. So don't breathe through your mouth for most of your runs.
- Don't eat too much before running. It's okay to eat fruit. Drink enough water before and after the race.
- Don't overdo the first round; this is a big mistake, save the energy for the last boost. But for most races, aim to maintain speed, then ramp up at the end.
- If you experience cramps while running, keep pushing and don't think about cramping. The more I thought about it, the more the cramp hurt. If you don't think about it, the cramps will go away very quickly.
- Practice to go faster throughout the race. Not only will this make your stride consistent, but it will also help you run faster and use less energy. Keeping the same pace with longer leg swings will also make you run faster.
- Adequate sleep. This is crucial. Get 8 hours of sleep the night before the race.
- Don't drink too much before running a mile! You may need to go to the toilet in the middle of the race.
- Keep your back straight and keep your head straight while jogging.
- If you run while listening to music, try breathing to the rhythm of the music. You can also use it as your running rhythm.
Warning
- If you're not fit, or haven't run in a while, don't try to be a hero and start running 8 miles (12.8 km). Not only will it turn off motivation, you will also experience injuries such as stress fractures (broken leg bones due to pressure), pulled muscles or joint problems.
- Don't overtrain. As you enter your third or fourth week, you will feel better and refreshed after your run than before. If you always feel tired or tired after running, take a day or two off. When you return to training, you will actually run faster than before. If you feel pain while exercising, stop and take a break, or consult a doctor or coach.
