A How to on dropping your run Time
Over the past 2 years I've made lots of progress on my 1 and 2 mile run (especially considering 1 mile use to be a feat for me...), but with the right program it doesn't take that long. To give a little background I'm 5'10" and usually somewhere around 212lbs, leanish, bf%14 with FLAT feet. I'm not built for running in the least bit (sprinting is a different matter). The following are things you can incorporate to improve your run time in weeks.
Sprints
The truth of the matter is while 1-2miles isn't short it is an anaerobic event when it comes to trying to make time. The activity relies on readily available energy in the muscles, it's a burn out event more than it is one being about endurance hence sprints and other interval based cardio is key.
why?
In short it is because you want to get heart rate HIGH, but it's not safe to keep it there for too long. Therefore you want to sprint for only a minute or so at a time giving yourself rest periods but not in excess, 2 minutes should suffice. Sprints in addition will help your speed and flexibility.
Flexibility/stride
Another key factor is your flexibility and this is because of how it affects your stride when running. Tight hip flexors and a constricted stride will halt most progress in running. With a more lengthed stride you will cover more distance and run more efficiently using less energy. The real problem isn't finding the right stride for you, but unrestricting your stride by increasing your flexibility.
How?
Believe it or not I don't suggest tons of isometric stretches (stretches that have you hold a pose for an extended time), which are typical, not to say these don't have their place just use them in moderation, after running and never right before (believe it or not it will only increase your chance of injury). When stretching before a run use dynamic stretches (movements that strech as opposed to poses) they will warm your muscles up and loosen you in the right areas preparing you for the event at hand.
Long Distance Runs (3-5 miles)
Honestly I wish sprints alone would do it but long distance runs do have their place. I really only suggest doing these once to twice a week and never back to back. The point of these are to help in part with your muscular endurance, your oxgynation (ability to get your wind back), but mostly I'd say the benefit is mental. You want to burn out, find the point where you can't go anymore... AND JUST KEEP GOING, if we're talking about making time it's just to easy to quit when trying to maintain a tasking pace.
Recovery
Don't over run yourself, doing will send your progress in reverse. Rest, feed your body and use what techniques you can to facilitate muscle recovery, such as massage, foam rolling, stretching and cold/hot therapy. Recovery used properly will push you ahead.
* These are just a few core principals and by no means the representation of an all inclusive standard.
I hope this will help any that it can
A few stretches
dynamic: high knees, laterals, power skips, walking high kicks, butt kickers
Isometric: bend and touch your toes etc...
Interval training/Sprints
quarter mile sprints, half mile sprints, 30/60sec sprint 60/120sec jog/walk, hill sprints, suicides etc...
*weight vest and other training aids can be incorporated as seen fit
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