How to run faster?*Tips, Experiences, Etc.?

Question

Hello. A little about myself, I am 5'6, weight 135(ish), Very active in outside activities.

I recently been running a lot and my record so was has been 22 miles in 3 hours 10 minutes (Non Stop, so it was not like I could Sprint it).

Now I would like to work on a little shorter distance.

I asked my dad to time me on one of my runs and here is my result.

550 ft in 22.0 seconds.

Now if I could keep that speed for a mile's worth, I should be able to complete the mile * By Calculation* in 3:52.

What can I do to run faster? Obviously, I know running will help me get better, but what other exercises? *Ex: Will Jump Rope help me?*

Thank You !

*Other info:

The only reason I stopped on the 550ft sprint was because their was a parked Car in the "line" i was running along. I am sure I can keep constant speed for even long, maybe 3x that distance.

*I would love to be able to run faster than 3:42 for a mile. * Some may know why*

Answer 1

You can run a mile in 3:42? Please, I can do it in 2.

Oh and by the way, if that were true, your time for 22 miles would be a lot faster. 3:10 is not an elite time for a marathon, and you ran less than that in the same amount of time.  

Answer 2

Its nice to see you enjoying your running and setting some goals.

I think it would be better to time yourself on a track to get a more accurate time. so try a 100m, 200m & 400m with plenty of recovery between.

Some basics.

You get faster by becoming fitter, more efficient and work on your running form, and getting used to running fast.

If you are aiming for the mile then this is a mix of endurance and speed training.

I think it is great that you have run 22 miles, this shows real determination. Remember it takes about  10 training years to get to your peak, and you will continuously improve from now.

My advice is to look for a good training program or a coach or experienced runner who knows and has some experience. It is important to upskill your self to understand what the training is doing to your body.

Feel free to contact me about a program.

Answer 3

Well, you have to stretch and warm up until your muscles feel sorta loose and comfy when you stretch vigorously. I suggest about 20-30 minutes of stretching. Drink a bottle of water (or less). Then start a beat. think about how balanced it is. Like, tap--tap--tap--tap.... and so on. Never have your beat uneven like---tapitytap--tap-stomp----tiptap. So, act as if there were a metronome inside of you. Chose a beat that fits you as a runner. Don't force yourself. Breathe in through the nose, out through the mouth. Don't breathe as if you are hyperventilating. Breathe on a steady pace----------just like your running! There you go. And, every 5 runs you do, add a bit faster beat! :-) here you go!

Answer 4

Haha trying to be Mr. World Record? :D Goals are great! Also I see you can run very long distances (you kept up a 6.9MPH pace up for over 3 hours, that's great!) However, if you kept that time trial pace you went for 3x as much it would be 1650 ft., which is only 1/3 of a mile. Find yourself a track or map yourself out a place you can run and know the actual distance. When you run try interval training, such as, running 400m in 55 seconds. This is slightly faster than world record pace, but is a smaller distance so you may be able to do it, if you can't just add some time such as doing it in 60 seconds (I wish you included your mile time trial so I knew how fast you can run it lol).

Also make sure you jumble your routine, doing the same thing everyday will surely lead to a plateau. For example, do 800m intervals one day, do 400m the next, do 1600m the next, and take an easy run the day after that like just going an easy 4 or 5 miles for a recovery run just to get the blood flowing. Keep track of your times! I know it seems kind of weird to do it, but just use a watch or something (I use my iPod, start the song when I start running, stop it when I finish and calculate the time according to the length of the song).

Also always remember the basics! Eat right (you should probably be eating about 2400 calories a day, 55% carbs, 25% fat, 20% protein), Sleep a lot (9 hours!), Warm up and stretch before and after your runs (dynamic stretching before, static stretching after), this website will show you how: http://trickstutorials.com/index.php?pag... it has a lot to read but trust me, its worth it.

You will not beat this record tommorow, next week, next month, or even next year. With a lot of hard work, one day, you will. Good luck!

Answer 5

Technique, the most economical technique will help