[Jangoon]

Uhh whats the best way to increase running speed? my mile time is like 9-10minutes.. i want it to be like 6-7 lol! my goal is to run 2 miles under 16minutes but 2 miles takes me like 21-22=/

[donny fyasko]

Eat jellyfish crackers.




Start running on a treadmill every other day. Once you're comfortable at a certain pace, keep track of that speed. At your next running session, slightly increase your speed. Repeat.

Gradually you'll get in shape and be able to finish the mile in 6-7 minutes.

Also try wind sprints and/or high intensity interval training workouts.

[tammywammy]

umm running everyday?

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[Cerises]

..mmm that's distance running, so you will have to do long distance training.
back when I was in track, they'd make us run like 5 miles one day, then do little "exercises and sprints" on the track for a track workout the next day. You can continue to switch off those.

and you can fit in a "hill workout day" too, where you keep running up a long steep hill....which I did not like =/

[discombobulated]

2 miles is about ... 3.2km right ? .. i used to run 3km in 17 minutes, but eventually i worked it down to 14 minutes.

i just kept running the same route, and kept aiming to run faster each time, even if it was only by a few seconds. to pace myself, i would aim to reach certain points of the route by a certain time.

and it also helped when i didnt stop to walk, just slowed down a little.

a suggestion i got from my running teacher .. is that you run for longer than you normally do. so for example, instead of running 2miles, run about 2.5 miles. that way, since you know you're capable of 2.5, you are definitely capable of 2, and you'll be able to run the shorter distance faster, coz your body can handle it.

hope that makes sense. it made more sense in my head than it did when i typed it out. >_< good luck !

[MUGETSU]

lose fat, gain muscle can help increase your speed.

regular running can help you get used to the faster pace so you can complete the mile faster.

[LUX.]

PRACTICE! PRACTICE! PRACTICE!

..seriously x]

[Seoul Survivor]

Not trying to be too personal, but just why are you worried about your speed? (This coming from someone who has run 100's of thousands of kilometers in my life). Are you doing this for competition? To loose weight? For better health?

IMHO the MOST important thing to always be aware of in running, is be SURE your footfalls (sounds made as your foot hits the ground) are silent. No sound. Tune your feet, before you worry about speed. If you miss doing this, your knees will act like they're made from jelly in a few years.

If you want to compete, then I can not help you. I don't run that way at all.

If you want to get healthy/loose weight, then may I suggest you increase the incline, if you're on a treadmill, instead of worrying about speed. If you don't have access to a treadmill, than "challenge the hills". Inclines really increase heart work, and calorie burn rate.


Happy Running!

//Seoul

[snowbunny*]

yeah, you just have to practice practice, practice!!! practice makes perfect. if your running two miles, make sure you don't like run your heart out on the first mile, you'll use up all your engery. you have to find a pace that fits you. then for running the mile, you can start with that pace, or start up about 60% of your pace, then run with the whole pace. then at the end spirit your heart out!!!! i run one mile within 8:04. i'm trying to improve too. and if you want to stop, don't. once when you stop it's really hard to get you to run again. so if you feel tired, just slow your pace down, and cool off. then when you think you're ready, just continue with your regular speed!! hope that helps!! sorry if it was like all over the place... heehe....

[eternal.happiness]

keep on running.
do it at least 3 times a week :]

&& it'll help you get better and better.

[Iridescence]

You have to increase your endurance. Just keep running. Eventually you'll get used to running for that long and you can increase your speed. That's how I was. I used to only be able to run a mile in like 10 minutes. Eventually, I was able to run it in 6 minutes.

[iyeiluj]

qagain...i'm getting tested over this i9n anatomy in about 12 hours...but///

the muscles are organs...yes organs...they need constant upkeep..the more you work them out...the better they become...now...

some people are born with more fast twicth muscle than others...BUT that doesn''t mean that you can't train the ones you already have...(like people who are naturally fast...they have more fast twicth muscles)

i suggest cross train...do vigorous exercise in short spurts many times...make sure you get adequate rest inbetween spurts...like every other day...got it? you do it everyday you will def hurt something and don't say i didnt warn you

[nymph]

Read up on High Intensity Interval Training

[Jangoon]

oh so doing things like sprinting a lap or doing suicides, then resting can help with long distance? I thought they wouldnt help O__o;; I want to run 2 miles under 16minutes for the APFT.. and lose weight and be healthy too.. hah!

[knockblock]

Practice and see if you can excel over your normal records.

[nymph]

Do you run on the track ? or treadmill?
What's your height/weight? if you don't mind of course
9-10 minutes is good compared to me lol. I can do 2 miles in 23 minutes on the treadmill but I'd be really really tired.
There are lots of good opinions about HIIT although I don't completely understand the whole science behind it. Try it and see if helps and if not then there's no harm done. Personally I can feel a slight difference

[NicenSoft]

push harder...run faster...don't be afraid to push yourself far. Thats what you need to do if you're serious about this. People often say to work up to it. Just got for it, your body will adjust

[lurvv]

[donny fyasko]

^ Uh..Okay?

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[dunce.cap]

on a treadmill, begin the routine on moderate pace. then each 30 seconds or so, increase the speed by one. do this for about 20 minutes nonstop.

that's how i exercise. lol