How do you get faster at running?

Question

how do i get faster at long distance runs. Im better at sprints so i try to run every morning for like a mile but it takes me forever and i need to be able to run abouta mile anda half in 11 minutes for a sport i am trying out for.

Answer 1

just keep doing what you are doing and you will eventually get better. also you could try doing some swimming as this will help you with your breathing so you can run for longer and also will strengthen your muscles.

Also, when you run make sure you move your arms faster, the faster your arms go the faster your legs will go!

another thing to try is when you go running take your ipod of mp3 with you and run to music with a fast beat as you find that you will run to the beat!

good luck!

Answer 2

Yeaitsme,

put some weight on your back and run your body will adapt

to it then when your body adapt to the weight run without the weight and you will run faster hope you will win

Answer 3

A mile and a half in 11 minutes is a 7:20 mile pace.

To get faster you'd have to build up your endurance. Gradually build up your speed as you run your mile, don't start out too fast. Going from sprinting to distance running is a pretty big leap, but don't be intimidated. As you run your mile, try to run the second half mile faster than the first half mile, and do that each time that you run it. (running a faster interval than the previous one is called a negative split, which you want to do). Or, run each quarter mile faster. This will be easy to keep track of if you run at a high school track.

Speed workouts are definitely key. You should do 400 meter repeats (quarter miles) at a faster pace than you run the mile. 400 meter repeats at the 7:20 mile pace you need would give you 1:50 minute repeats.

But since you want to be running faster than that speed, than you want to berunning them in 1:40-1:45. Try doing 8 of these, with a minute & 1/2 break in between. If you can't handle 8 yet, then build your way up to it.

Also, try 800 meter repeats. Those, you want to do at a 7:20 mile pace, which means that your times should be 3:40 at the end of the 800 meters, or 1:50 per lap. Do as many as you can of these, but don't overdo it. Take no longer than a 2 minute break before this.

You should do the speed workouts twice a week. Warm up by jogging for 2 laps on the track before the workout, and stretch so your muscles will stay warm.

Work on staying consistant by running each repeat in the same time, or even getting faster each lap, even if only by a second. You don't want to run them too fast or you'll burn out.

Also, increasing your mileage will help. Try running a mile and half or 2 miles. As you run, just relax, and don't give up. Think positively, because thinking negatively won't help and it'll make you feel like giving up. Just focus on the run and staying consistent. Good luck.

Answer 4

just keep training

Answer 5

wow well people are born with a matabolism that can hold less or more than what you want it to do it never seems to be exactly right i'm slow at running but i dont know anyone in my family thats fast and if you do know people that are fast in your famly then your mother or father didn't pass it to you what i would say is start running a bit faster every week so that soon you can be able to run fast and longer now i dont know how long you have to do this before your big test here but GOOD LUCK

Answer 6

i had to get comfortable with a faster pace and have a longer stride to get faster, at first it was hard, but now its like nothing. its just something you have to do a lot to get it right. and you also want to keep a steady pace.

Answer 7

One word for you: Practice.