How do I improve my distance running times?

Question

i would like to know what i should do to improve my overall distance running time. i know i need to practice running everyday but what kind of drills and excercises should i be doing to make my times better (i.e. 800m-sub2min, 1600m-sub5min, 2mile-sub11:30min, 10k-ect, ect...)

Answer 1

Let me start off with this:  TRAINING IS KEY!  I'm sure you do train as it is, but be sure to get the most out of every day, don't walk recovery days, don't slack off in workouts, etc.

lets see now...basic things you could do are form drills.  You'd be surprised, but form makes a significant difference, especially when you're tired.  Its more efficient, and it allows you to generate more power with your arms, because if you have proper form, you can just pull back with your arms to help generate more power in your legs.

Another thing would be to do workouts using the daniels chart.  A common workout on my team is:  20 minutes warmup, thats running, then about 6 by 800m at 90%, based on the version of the chart we have (i believe Bensen is the name on it, i couldn't find it online, and i don't have a copy here, only in my locker).  For me, a 5:28 miler, that gives me a pace of about 3:04 or 3:06.  you get 400m to jog as recovery between each 800.

Make sure your core is strong, be sure you've done the proper strengthwork, and just remember: don't overthink the race, Shut up and Run!

~Abab

Answer 2

Try running on differant surfaces. It really helps alot.

Run in water.

On concrete, asfalt, grass...ect.

Answer 3

1. Make a commitment to train at least four days a week. Alternate between longer and shorter runs.

2. After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule or finish it without rest days:

* Day 1 - Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes.

* Day 2 - Rest day

* Day 3 - Easy 30 minute run

* Day 4 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes.

* Day 5 - Rest day

* Day 6 - Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike.

* Day 7 - Rest day.

3. Try challenging yourself once every two weeks or so with this technique:

* Find a local track (1/4 mile) or flat surface (1/4 mile) to run on.

* Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog).

* Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles.

* Beat your own time. Once you have your initial time, you do not want to go below it. At least maintain an average time.

* Do a cool down. After every run, you do not want to just stop running. Walk the run off till your heart rate is moderate. Then stretch.

4. Increasing your upper body strength by lifting weights is a good way to build speed to run faster. The lower back and shoulder are also important. Exercises like pull ups, sit ups, and push ups to improve core strength are important to good running. Do not do heavy exercises like squats, leg presses, leg extensions, leg curls, and calf raises, lunges every day, as they tend to overwork your legs. The added leg strength is not worth being injured frequently. Instead, do 2-3 reps one minute of wall-sits two times a week along with lunges with light weights or a medicine ball.

5. Make a commitment. Do not quit your regimen - do not tell yourself you'll do it tomorrow, you're too tired, you're too busy. Don't forget to stretch every day before and after you run.

I COULD GIVE U SOME TIPS TOO:

* Purchase gear from a shop where the staff are knowledgeable (generally staff in large commercial stores are not as knowledgeable as those in smaller specialty stores). Invest in good training shoes that are both light and comfortable. Running shoes without sufficient cushioning can cause shin splints and other injuries. Replace shoes every 300 miles or if they're deformed in any way.

*

When you are ready to race, pick a local race with a distance less than or equal to your standard long run. Cut back your volume 50% the week before. Run no faster than your tempo pace the first half and see how many people you can pass in the second half of the race.

* Stretching is the most important thing you can do. It will prevent you from getting sore and makes you more flexible. You should stretch before and after a race to reduce the risk of soreness.

* If you are not used to running afterwards you will be painfully sore. Suggested is Sports cream, for aching muscles. It works without the awful smell.

* Recovering is also very important. If you do a hard workout one day, you get better by making sure that your next day is easy and you stretch a lot. Also after running make sure to warm down by jogging lightly for 2 to 6 minutes. This loosens muscles after a hard work out.

* Time sprinting and jogging by using telephone poles. Sprint from one pole to another and then jog for two poles. Sprint again to the next pole, jog past the next two, etc.

* If you feel the need, carry a water source with you, particularly if you are running for over 5 miles (about 8 kilometers). Remember that 2% dehydration leads to a 10% drop in performance.

* Results are at least partially based on genetics, some people will have to train harder to get the same results.

* To improve your stamina, compete in other sports. Soccer, football, tennis and rugby are all good choices.

* Stay on your toes before running. Try hopping on your toes before the gun fires or a race begins. This will cause your muscles to work to your advantage and increase reaction time. It's just as important as running itself.

* When running, fully pump your arms and move your legs. Do not worry about making your foot hitting the ground in the absolutely right way; It will distract you. Instead, focus on going faster and pump your arms. The faster you pump your arms, the faster you will run. Also make sure not to pump your arms up and down, that will put more vertical motion in your stride. Instead, drop your arms and move them forward and backwards (stand up and pump your arms upward, then try to do a waist high punch as straight as you can make it, and you will feel how much your arms pull you)this will put more horizontal movement to your stride which you want if you are to go faster. Just by dropping your arms you may notice your race time drop by a few minutes.

* Stretch your legs out, but not too much, when running. Learn how to run fast while stretching your legs. Do this by concentrating on putting your foot out as far as you can, as fast as you can. Rabbits can run 40 miles per hour because of how fast they are and how much they stretch their legs out.

* Synthesize your speed with your length of pace. You might actually outrun your opponent without losing as much energy. This is best used when you focus on acceleration, and then stretch the legs when at full speed. It is like a "Next gear" effect.

* Lean forward when running. A photo finish could mean the difference. It is vital to lean forward when nearing the end