I am almost 15 years old, how can i run faster?

Question

Hi i am a (almost 15 year old girl) who would like to run faster. I enjoy running and run about 3 miles 5 days a week. I can run a mile in 7 minutes with 3 seconds but would like to be faster, any suggestions?

I have heard that running longer distances at a lower intesnsity helps so that you can run faster? Is it true? Thanks for all your advice !

**5'3 (100lbs)

Answer 1

your amazing!!!!!

well i dont know much about running sorry =(.

BUT i do know that u have to keep practicing to become faster

also try biking an extremely long distance.. biking works ur thighs which alot of the times is not being worked to its fullest when running

go with a friend, pack some snacks, and set a pace. take cellphone to be safe

pick a target, best to make the trip about 15 k or more in total

I SUCK SUCK SUCK at running,, and i was able to do that so push urself!!!

Answer 2

open your mouth and tilt your head.

no haha jk well i run almost every day adn i got my mile to 640.

it helps if you find a song wiht a fast beat and your steps go to the beat of the song.

try black cat by mayday parade (:

Answer 3

Most of it is just practicing running more.  Running longer distances at a lower intensity will mostly just help your breathing and endurance, but won't help with sprinting.

For running faster, you want to do a combination of exercises that build up leg muscle (certain types of weight machines have these, as well as this one exercise I can't remember the name of (basically it involves walking with one knee on the ground at a time. Its hard to explain though.)) And you will also want to do long distance running to build up endurance so that you can run longer at higher speeds.

Answer 4

Yeah def increasing the mileage will help the time. Also you should no some speed work like a ladder. like 100 200 200 400 200 200 100 but at a fast pace. Or when you run a three mile pick ur pace up at certain times and slow back down and do it like 5 times during run for 30 sec as it gets more comfortable go to 45 sec then 1 min

If you have weak ankle or hurt your ankle a lot putting weights will increase the risk.

Answer 5

runnning longer at lower intensty would indeed increase endurance, but i think it would improve overall speed that much.

just try to get faster time while staying consist with running 3 miles or whatever. until you are able to build more (like add maybe an extra lap or something) while also running faster.  

i use ankle weights they help me much, but my ankles aren't to great so i try to use them only like every other day i run or what-not.

oh yea btw you dont have to get heavy ankle weights in you're interested in using them, any extra weight should really help to make a difference, and you could always work yourself up to heavier ones.

hope that helps :)

(please rate my answer)

Answer 6

Your best bet would be to Use Ankle weights

Ankle weights make you use more of your leg muscles

Use them everyday you run

Then By the end of 3-4 weeks

You should see a difference in your speed.

                  OR

Buy a weighted vest ( 15 Lbs or more)

And Run while wearing that

That should help you out even more.

But dont forget to stretch.

Answer 7

First off, good for you. stay actively fit at your age will help you be healthy through life. The link I have provided should give you all the instruction you will need to make the mile time in the 6's! Good luck and stay fit! :)

http://www.wikihow.com/Run-Faster