help: running longer and faster

M

mb519

0
hi im 15 and i am a moderately good runner, i can run 5k at the most, but not now cause im not in shape from the winter/spring, so right now i can run... like 3k but im just wondering is there any way to improve my running distance? like besides just running everyday, cause i need to be able to run 7k by the end of 2 months, and i dont just wanna jog it, i want to be able to do it at competition speed, like i can run 5k at around 20mintes so i wana be able to run 7k in like around 30 minutes, can anyone give me tips to being able to run longer and faster?
right now all i have is to push my self to run as long as possible to increase my distance, and work out my leg muscles and abs to make me run faster,
thanks
 
if you are running 5 - 10k distances only so far,, 7 min miles are a bit fast if you plan on stretching it out to anything like over 10 miles...

a nice 8.5-9 min mile is better... it's truly all aout heart rate and sustained max... but there are BOOKS... i will save some stuff for others.
SO-
train your body for a bit slower pace as you increase the distance.,.. then once you get the distance (ie:length of running time) developed you can add the speed and pace back up..

Remember, when you run starts to last longer than 60-90 minutes you enter a whole new realm of fitness!!!

two recommendation to pay major attention to my runner friend.

Form- learn to run properly-- you are young
Shoes- with you rwidth and arch considered in purchasing, ask for help.

cheers, hats off, and congrats on finding this place...

you will get higher quality help than me here, i only share from experience and having run A LOT.
 
mix up your training,do long slow stuff so the distance is easy,intervals to get used to going faster.
 
flyinfree said:
two recommendation to pay major attention to my runner friend.

Form- learn to run properly-- you are young
Shoes- with you rwidth and arch considered in purchasing, ask for help.
Click to expand...

Listen to this guy, it's great advice.

I used to run pretty competitively cross country and the best thing my coach ever did for me was to sort out my length stride. Keeping your stride long will direct all the energy toward moving forward rather than bouncing up and down like most recreational runner that I see seem to do, it'll help prevent injuries too as an incorrect stride will put too much pressure on your joints and tendons.

As for shoes, go to a decent store so they can identify if you're a pronator or a supinator and check your arches, then they'll find the right shoe to match your needs.
 
What may be the most important thing for you: do not put
yourself under pressure!
I don`t know if this is the right english expression, but there is a
german quote saying "The path is the way!" :)

Carlos
 
CCR said:
Listen to this guy, it's great advice.

I used to run pretty competitively cross country and the best thing my coach ever did for me was to sort out my length stride. Keeping your stride long will direct all the energy toward moving forward rather than bouncing up and down like most recreational runner that I see seem to do, it'll help prevent injuries too as an incorrect stride will put too much pressure on your joints and tendons.

As for shoes, go to a decent store so they can identify if you're a pronator or a supinator and check your arches, then they'll find the right shoe to match your needs.
Click to expand...

agreed. If someone were to see you from a distance running they should almost not be able to tell if you were moving because your posture would be so smooth and "forward" not bobbing up and down, which is a real waste of energy. Work on keeping your arms pumping down near your hips. One great runner I know told me to imagine you have a big piece of chalk in your fists and you're drawing a line with it at hip level. Pumping your arms higher than that is also a big waste of energy.
The shoe thing is a big deal, make sure you take time finding some good help and advise for your running style.
I have come to rely on tempo runs. Whatever distance I know I can do well I will perform at a pace thats pushing my aerobic threshold. This trains your body to tolerate a higher level of lactic acid and you will be able to push your body beyond this limit after just a few of these runs. This along with a day or two of HIIT each week and after a month you'll be in a whole new spot with your speed and endurance.
 
You must log in or register to reply here.
Back
Top