Besidesworking on your running game, this also means incorporating sprints and certainstrength trainingexercises into your workout routine.
From there, shaving a few minutes off your mile is all about consistency.
You wont see results right away, she says.
Ready to zoom around the track or make it to your post-run brunch just a little bit faster?
Heres how to get started.
How To Run A Faster Mile
1.
Set A Goal
Start by setting a realistic mile time for yourself.
For beginner runners, a 10 to 12-minute mile is perfect.
Gradual improvements are really the best approach to increase your pace and avoid injury, Thompson says.
Interval traininginvolves alternating between periods of high-intensity running and recovery periods, Macias tells Bustle.
Itll also give yourjoints a break from the constant impact of running, Hamlin says.
Use Good Form
Proper running form is essential, says Macias.
It will help you run more efficiently and prevent injury, he tells Bustle.
Good form will also help propel you along with a little more ease.
Remember To Stretch
Its tough to move quickly when yourhamstrings are tight.
Do these movements before a run so that youre prepped and ready to stride.
To see your pace in real time, download a running app likeStrava.
Aim for five to six miles at an easy pace.
Plan Your Week
Try planning out your workouts for the week.
Remember: Thedays off are keyto giving your muscles time to rebuild and repair, he says.
As Macias says, Consistency lasts longer than motivation.
Studies referenced:
Folland, JP.
(2017).Running Technique is an Important Component of Running Economy and Performance.
Med Sci Sports Exerc.
(2006).The impact of different pacing strategies on five-kilometer running time trial performance.
J Strength Cond Res.
(2011).Specific muscle adaptations in bang out II fibers after high-intensity interval training of well-trained runners.
Scand J Med Sci Sports.
(2014).The valid measurement of running economy in runners.
Med Sci Sports Exerc.
2014 Oct;46(10):1968-73. doi: 10.1249/MSS.0000000000000311.
Eur J Appl Physiol.
(2021).Effects of Foot Strike Techniques on Running Biomechanics: A Systematic Review and Meta-analysis.
