I'm trying to beat my previous timing in running, I am wondering if there are other runners out there that know a thing or two that I don't?

[Plato]

I'm able to run 4 miles in 28 minutes but that's without me being in tip top shape. Average is 30 minutes.

I can run 13-14 miles no problem within 1:50hr, I have done 100 minutes 37 seconds for 12.9 miles.

I have been smoking since June 19, 2010. I'm planning on quitting smoking in August and getting back to working out. I haven't run for a week. When I get back into running, I really want to beat the 25 minute mark for 4 miles.

I eat eggs for breakfast or I alternate between bread cheese and an oatmeal. What are some things I can do to improve my timing? I already said I'm quitting smoking in August.

[Pennytingly]

Short sprint exercises are great for building up stamina, I would do these in my back garden until I physically felt like passing out haha..

Workout your legs frequently to keep them strong (Squats and deadlifts are great) and of course just keep going out for daily runs so that you can practice you're breathing techniques and improve your overall pace.
Quitting smoking would be the best move you could make in improving your running times. After all you ain't going to get far with unhealthy lungs..

I'm in a competitive cross country team and we get put under a lot of stress to beat our previous running times so they are some main exercises I do..
But hey, running 4 miles in 28 minutes is some good stuff man especially since you said it wasn't you in tip top shape!

I'm not really on a strict diet or nothing but I try to keep my body fat percentages very low which isn't too hard for me because of my metabolism lol

[Plato]

Yeah. My legs are steel-hard, I mean they are very very big, but I can't remember this thing about sprinting and long-term. Some medical student told me that if you exercise sprints your body takes up a different kind of stamina than long term, it's either/or I think.

[halafax]

The smoking will help. I cut down on smoking and I managed to get my distance up because I can breath better. Im still trying to quit 100% but thats easier said than done, its a process. I want to hit five miles in 35 mins, I have hit 4.5 miles in that time, but it will just take time. You need to keep training and keep pushing to beat your previous times. One thing I can say is dont get discouraged when you plateau during your training. It will happen. You just have to keep pushing and keep training.

[Plato]

Thanks man.

[halafax]

No problem. Zombie Apocalypse training is serious business.

[Plato]

Hah! Good one.

[halafax]

Once you have seen as many zombie movies as I have running is important.

[halafax]

Also thanks for MHO

[Plato]

Hah, you're welcome, I tried to give it a week ago but it wouldn't let me.

[Anonymous]

June 19th is my bday! But great job. That's impressive.

I am not a runner, and I don't know any more than you do. All I can think though is that practice makes perfect... Keep up those good habits, keep running, and eventually your body will adapt to be as efficient as possible for that specific task

[Plato]

Thank you.

[Anonymous]

eat more fruit.

[Plato]

Ah, right in the ballpark, I seem to miss this every time!