Running Times?

[Anonymous]

So I've been trying to run 5 miles most days. I cannot sustain a 10-minute mile for very long and usually hover between 5 & 6. It takes me an hour to run the five miles. Which is fine, I guess, I'm not in a huge hurry. Still, I'd like to get my times better. Any ideas or experiences?

[Anonymous]

A couple of thoughts: 1) if you have access to a treadmill you can use up your speed on it, incrementally of course.
2) find a hilly route and train on it for awhile--you will increase your speed on less hilly routes and improve overall performance.
3) Interval training: Run at normal pace for 1/4 or 1/2 mile then hard for the next 1/4, etc. Alternating for a mile or two of your run, maybe the last part so you can push yourself and not run out of steam to finish.

Other things that improved my speed was strength training and pushing a jogging stroller--on my non-stroller runs I ran much faster.

[Anonymous]

Do you have a heart rate monitor? That really helped me improve my time, as I was able to tell whether I was working hard enough. I find it especially important when doing the interval training.

[Anonymous]

Thank you. This has been most motivational. I actually didn't think I was going to make it to the gym tonight. But now I want to try this hill thing and the other tips about intervals. I'm going to log off and change clothes now! So, somebody out there, thank you very much.

[Anonymous]

You're welcome. Have a good run. Wish I could go but am grossly pregnant and WAY past the jogging stage. Can't wait to get back out there.

[Anonymous]

I was surprised how crowded the gym was for a Saturday evening. The treadmills at my gym are very close together and while I was trying to get to one I tripped over another, moving treadmill and landed on my back. Two people looked over their shoulders. Only one woman came over to see if I was alright. That made me sad. Not because I wanted more attention, but because of the way we've become. No one wants to get involved. Anyway, I did my run, and it still took an hour to do 5 miles, and I have a big bruise on my back. I'm just hoping it doesn't turn into back pain.

You will drop your pregnancy weight rapidly. I can tell.

[Anonymous]

If you're running 1 hour each day, you have built a great base and tremendous leg strength. And, good for you getting out on these cold days! You may consider mixing things up a bit: instead of running 5 miles each day, try replacing two of those workouts with a shorter, quicker tempo run or track workout. The local running club websites and www.runnersworld.com have information on tempo and track runs. Most of the running clubs have organized group runs if you're looking for more structured training (as well as camradarie!). You may also consider signing up for a 5K race; you will end up running faster over the shorter distance so that would be a great workout. Good luck with your running!

[Anonymous]

There are lots of ways to get faster - like tempo runs, hill runs, etc. You can learn more about these by doing a google search or I'd suggest signing up for a subscription to Runner's World. They had a deal recently where you got one year's subscription for something like $14 plus a training guide and running log. They have articles for beginners to experts with lots of info on how to improve times. When I'm trying to get faster, I usually do treadmill runs where I warm up for about 10 minutes, then increase the pace for 2-5 minute intervals. So you could start running for 10 minutes at 6.0, then bump it up to 7.0 for 2-5 minutes and do that every ten minutes. I also have a garmin so I know my pace while running outside. Amazon had a special on garmins recently - I think $150 (which is a great deal).

[Anonymous]

Yes. I do Jazzercise 2x a week and yoga at least once a week.

[Anonymous]

Definitely interval training.

[Anonymous]

Intervals and hill running . . . terrific for improving speed. Also, for longer runs do them progressively so that your body is used to speeding up not slowing down. For a 5k, for eg, run a mile at 1030 pace, mile two at 1015 or 1000 min pace and the last at 1000 or 940 . . . you get the idea.
Good luck.

[Anonymous]

I've found many of the previous suggestions to work well. Hills and intervals are great. I have a couple of programs in my home treadmill and that helps me stay motivated during the cold months (or the hot ones, for that matter).