Best technique for knocking your run time down

[T-Neck]

Just a quick Q for the hardcore runners out there. Ive googled, youtubed, searched, and read numerous articles regarding running to build speed and stamina. of all the techniques out there, what was most effective for you? Id like to knock off about 30-35 secs off of my 1.5 time to be happy; and after spending the last couple years in the weight room and not on the track, the extra 30lbs is damn noticeable.

[Hostile0311]

Honestly, the best way I've found is to put one foot in front of the other and repeat as rapidly as possible. Wanna get faster? Move your legs faster. No really...it does work.
Seriously though, what works for me is to control my breathing. In thru the nose and out thru the mouth. Also, alternating days of long runs one day and wind sprints on the other.

[Massgrunt]

I can't speak with any authority on it, but a lot of people advocate shorter, faster runs to improve your time on longer runs. If you look at Crossfit oriented forums you'll find a ton of info.

[Gumby2/6]

This is what has helped me, 3 runs a week:

1: LSD(Long Slow Distance) run, 7 miles or more, concentrate on SLOW. This gets your body used to running for a long time.

2: Interval run, 1 mile warm up(moderate pace), 4-6 1/4 mile fast runs, followed by 4-6 1/4 mile recovery runs(slow pace), 1 mile cool down(moderate pace), total distance 4-5 miles.

3: 40 minute Steady State/Stamina hard run.

I found this link helpful in determining what paces I should be running these different types of runs at. Just input your best time in any number of different distances and the calculator will tell you the paces.

ETA: pacing is easier to follow if you are new to it with some kind of a GPS fitness watch, I use a Garmin Forerunner 210 and really dig it.

[The Fat Guy]

What gumby said plus:

4. learn to take the pain.

[Jong]

Try the smart coach on here.
http://www.runnersworld.com/topic/0,...91-0-0,00.html

[tawS7]

Good advice. One quick sorta related question:

I run fairly often, usually 4-6 miles routinely with an occasional 7-8 miler mixed in. My lungs are fine- no issues with cardio. In fact, I probably need to push myself harder. But my legs... They often feel like I'm running in cinderblock shoes for the first mile or two or three. Some days longer (for the entire run). Drives me nuts.

I have tried more stretching, eating differently, more hydration, etc. but nothing seems to help. Any ideas why I can't get my legs to cooperate? (I'm 42, decent shape, don't smoke, don't drink much, avg height and weight.)

Thanks.

[Jong]

How often do you run? Do you workout besides just running?

[HighDragLowSpeed]

Originally Posted by T-Neck

Just a quick Q for the hardcore runners out there. Ive googled, youtubed, searched, and read numerous articles regarding running to build speed and stamina. of all the techniques out there, what was most effective for you? Id like to knock off about 30-35 secs off of my 1.5 time to be happy; and after spending the last couple years in the weight room and not on the track, the extra 30lbs is damn noticeable.

Cripes...just run faster.

If you can't, quarter mile sprints until you do.

[jtk317]

"You will never run as fast standing in place as you will running from a lion. Stay thirsty my friends..."

In all serious though, quarter mile sprints have helped me and I occasionally throw in a day of higher repetitions of lower distance sprints (50yd, 100yd, 200yd being the ones I use on those days). I usually keep up a slow to medium pace jog going for as long as I have my intervals timed for my "rest" periods. Ex: 1/4mile sprints on 1:45. After each sprint do 1:45 at a jog then go right into the next sprint.

[tawS7]

Originally Posted by Jong

How often do you run? Do you workout besides just running?

I try to run at four times a week. Five or six occasionally, two or three occasionally. But four pretty consistently.

I do workout as well, but less frequently. The run comes first, and the work out comes after that depending on time left. Do I need more leg workouts?

[Trig]

For the OP; Not to sound like an ass, but these questions usually come from people that dont run enough or just started out running again after a long time off and want to bypass some of the pain with a magic answer. Run more.

[Gumby2/6]

IMO, it's all well and good to say "run more, run faster", and while that is definitely true, I think the best way to see results is to have a plan and a goal for every run you do.

There is no magical formula. It takes time and discipline. How much time?.. everyone is different that way, but it is what it is. 30-35 seconds off a 1.5 mile run shouldn't be that difficult to accomplish in as little as a month or two. Good luck to you, OP, in finding a training plan best suited for you.

[T-Neck]

Thanks guys, good advice! (minus the standard smartasses of course )

Originally Posted by Trig

For the OP; Not to sound like an ass, but these questions usually come from people that dont run enough or just started out running again after a long time off

What ever gave you that idea?
"after spending the last couple years in the weight room and not on the track"

[Trig]

Originally Posted by T-Neck

What ever gave you that idea?
"after spending the last couple years in the weight room and not on the track"

Just trying to help man. IMO it's a B.S. question to begin with, especially for anyone who ever did time in the military.

[SOTB]

I think you should focus on breathing exercises. Breath only when your left foot strikes the ground, every other time it hits. Breath in only through the nose, breath out only through the mouth. Focus on deep breath from the diaphragm.

Not.

The above is simply ridiculous. I'm amazed I was even able to write that silliness. But if you do enough searches, you'll find the above and many other magical answers to what is really about the simplest answer of all -- stop typing on a computer and run. When running, run faster.

Or go back to my first paragraph, and add in some special running shoes sold to you by a specialist. Oh, and make sure you breath -- because you know, you can forget to -- breathing not being automatic and shit....

[T-Neck]

Originally Posted by SOTB

I think you should focus on breathing exercises. Breath only when your left foot strikes the ground, every other time it hits. Breath in only through the nose, breath out only through the mouth. Focus on deep breath from the diaphragm.

Not.

The above is simply ridiculous. I'm amazed I was even able to write that silliness. But if you do enough searches, you'll find the above and many other magical answers to what is really about the simplest answer of all -- stop typing on a computer and run. When running, run faster.

Or go back to my first paragraph, and add in some special running shoes sold to you by a specialist. Oh, and make sure you breath -- because you know, you can forget to -- breathing not being automatic and shit....

Roger that.

[GOAT556]

One of my favorite speed workouts is:
1-1.5 mile warm up.
Sprint 100 yards every minute on the minute for 16 repeats.
1-1.5 mile warm down
Every week take 5 seconds off the minute. So week two would be a 100 yard sprint every 55 seconds, the next would be 50 and so on.

Another workout would be to find your goal pace say 7:00 min/mile. After a warm up get on the tread mill and run at that pace for as long as you can. Walk until your heart rate is back into the 120-130 range. then do it again. Start with 3 repeats and add a repeat every week.

Finally, pick a race, 5 k, 10k, whatever, and train for that race. Having a goal always helps.

those workouts have helped me and my athletes, hope you like it and good luck.

My .02,

Goat

[Jong]

Originally Posted by tawS7

I try to run at four times a week. Five or six occasionally, two or three occasionally. But four pretty consistently.

I do workout as well, but less frequently. The run comes first, and the work out comes after that depending on time left. Do I need more leg workouts?

That link to runnersworld for the smart coach is a really good program. If you are just doing the same workouts week after week, you are staying in shape but not challenging your body and just becoming stale. If you are also not taking an easy week after 3 weeks of training you can also be getting overtrained. Running more and running faster aren't always the ingredients especially if you are all ready running a lot.

[Dogwasher]

Originally Posted by T-Neck

Just a quick Q for the hardcore runners out there. Ive googled, youtubed, searched, and read numerous articles regarding running to build speed and stamina. of all the techniques out there, what was most effective for you? Id like to knock off about 30-35 secs off of my 1.5 time to be happy; and after spending the last couple years in the weight room and not on the track, the extra 30lbs is damn noticeable.

T-Neck,

Good luck in your pursuit. There is some good advice, and some great lines, in the responses. Many of them worked very well for me.

I would like to respectfully add one suggestion, as it worked for me.

When I was starting out I had a simple course that was easy for me to run on. One day I timed it, and every so often after that I would time it again to see where I stood. Before I knew it the times started getting faster overall, without any 'science' or 'magic'. The improvement became fun and motivating, and perhaps even a 'reward' if you will.

I kept this up for a while without too much brain power behind it and the results kept improving. This led me to see what 'this machine' could really do if properly challenged. From there I gradually upped the intensity, added some distance here and there, and ended up actually having some fun along the way.

Before I knew it I started entering a few local races for fun, and found I enjoyed it. Again, no 'magic' and not too much 'science'. Just willing to suffer some, while wanting to improve. Having that 'known course' as a standard to run allowed me to compare myself to me and track my progress in black and white. Good days, bad days, all towards improvement.

Take care.