Do the standing arms drive. In the standing arms dive, all you have to do is open up your hands, keep your elbows at 90 degrees, and drive your elbows down and then move your arms back up, moving from chin to pocket, chin to pocket, as quickly as you can. Do 3 reps of 10-20 of these to improve that arm speed. You can even look at yourself in the mirror when you do this to make sure you are driving your arms forward and back. {“smallUrl”:“https://www. wikihow. com/images/thumb/9/9f/590103-2b1. jpg/v4-460px-590103-2b1. jpg”,“bigUrl”:"/images/thumb/9/9f/590103-2b1. jpg/aid590103-v4-728px-590103-2b1. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Do the sitting arms drive. Do the same thing with your arms as you would do during the standing arms dive, except be seated with your legs straight out in front of you instead of standing.
5 minutes of light warm up. Stretch afterwards. 30 seconds of increased pace (70-75% of maximum effort) followed by 2 minutes of running at a decreased pace. 30 seconds of increased pace (75-80% of maximum effort) followed by 2 minutes of running at a decreased pace. 30 seconds of increased pace (80-85% of maximum effort) followed by 2 minutes of running at a decreased pace. 30 seconds of increased pace (85-90% of maximum effort) followed by 2 minutes of running at a decreased pace. 30 seconds of increased pace (90-95% of maximum effort) followed by 2 minutes of running at a decreased pace. 30 seconds of increased pace (100% of maximum effort) followed by 2 minutes of running at a decreased pace. 5 minutes to jog and cool down.
Do uphill sprints. Instead of sprinting on the track, do your sprints uphill, running for 30 seconds to a minute at a time, and then walking downhill to recover for at least 1 minute before repeating the exercise. Do at least 10 uphill sprints at a time. This will build your strength, power, and your cardiovascular strength. {“smallUrl”:“https://www. wikihow. com/images/thumb/e/e2/590103-4b1. jpg/v4-460px-590103-4b1. jpg”,“bigUrl”:"/images/thumb/e/e2/590103-4b1. jpg/aid590103-v4-728px-590103-4b1. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Do leaps. For this exercise, leap as high as you can over objects such as soccer balls or cones for at least 50 feet (they can be imaginary objects, too). This can improve your power and your speed. After you’ve finished leaping for 50 feet, walk back to the starting line and repeat the exercise. Continue for at least 50 reps. {“smallUrl”:“https://www. wikihow. com/images/thumb/5/57/590103-4b2. jpg/v4-460px-590103-4b2. jpg”,“bigUrl”:"/images/thumb/5/57/590103-4b2. jpg/aid590103-v4-728px-590103-4b2. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Do knee kicks. Run in place for 30 seconds at a time, kicking your knees up as fast and high as you can, so they reach at least above your waist. {“smallUrl”:“https://www. wikihow. com/images/thumb/1/15/590103-4b3. jpg/v4-460px-590103-4b3. jpg”,“bigUrl”:"/images/thumb/1/15/590103-4b3. jpg/aid590103-v4-728px-590103-4b3. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Climb stairs. Run up stairs for 30 seconds to a minute, walk back down, and repeat at least 5 times. This is great for your cardio, too. {“smallUrl”:“https://www. wikihow. com/images/thumb/e/eb/590103-4b4. jpg/v4-460px-590103-4b4. jpg”,“bigUrl”:"/images/thumb/e/eb/590103-4b4. jpg/aid590103-v4-728px-590103-4b4. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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Mix up your workouts between speed training days and endurance training days. For example, one day, you can run 4 800s as fast as you can, and the next day, you can run 4 miles (6. 4 km) at a good pace to work on your endurance instead of your speed. Remember that you can’t really just improve one or the other. Even running 800s can help improve your endurance, just as running 5 miles (8. 0 km) can improve your speed. When you go on longer runs, have a goal for each mile you want to hit – be it 10 minutes, 12 minutes, or 15 minutes. Work on sticking to your goal instead of coming fast out of the gate and then struggling to finish by the end. {“smallUrl”:“https://www. wikihow. com/images/thumb/0/03/590103-5b3. jpg/v4-460px-590103-5b3. jpg”,“bigUrl”:"/images/thumb/0/03/590103-5b3. jpg/aid590103-v4-728px-590103-5b3. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Add some hills to your endurance training. If you throw some hills and difficult terrain into the mix, your endurance will build even more and it’ll be easier for you to run the mile quickly when the time comes. {“smallUrl”:“https://www. wikihow. com/images/thumb/5/59/590103-5b4. jpg/v4-460px-590103-5b4. jpg”,“bigUrl”:"/images/thumb/5/59/590103-5b4. jpg/aid590103-v4-728px-590103-5b4. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} If you get bored with running, you can improve your endurance by swimming, playing soccer or basketball, or doing anything that requires pretty continuous motion for 30 minutes or more. [2] X Expert Source Landis OwensPersonal Trainer Expert Interview. 8 June 2021.
Squats. Standing straight up, squatting down, and then popping back up at least ten times in a row for three repetitions can help you strengthen those thighs. Push-ups. Push-ups can help you build strength in your biceps and triceps. Do ab work. Do sit-ups, crunches, or the bicycle to help yourself work your core and get stronger. [3] X Expert Source Landis OwensPersonal Trainer Expert Interview. 8 June 2021.
Tilt your head correctly. Look ahead of you, at the horizon, not at your feet. This will help keep your neck and back straight, and it will be easier to breathe. {“smallUrl”:“https://www. wikihow. com/images/thumb/1/10/590103-8b1. jpg/v4-460px-590103-8b1. jpg”,“bigUrl”:"/images/thumb/1/10/590103-8b1. jpg/aid590103-v4-728px-590103-8b1. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Keep your shoulders low and loose. If your shoulders start moving up toward your ears when you get tired, shake them out to get rid of the tension that has been building up. It’s important to keep your upper body loose and relaxed if you want to run as efficiently as possible. {“smallUrl”:“https://www. wikihow. com/images/thumb/f/ff/590103-8b2. jpg/v4-460px-590103-8b2. jpg”,“bigUrl”:"/images/thumb/f/ff/590103-8b2. jpg/aid590103-v4-728px-590103-8b2. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Use your arms as efficiently as possible. Keep your hands in an unclenched fist, swinging your arms back and forth, right between your waist and lower-chest level, keeping your elbows bent at a 90-degree angle. {“smallUrl”:“https://www. wikihow. com/images/thumb/5/5b/590103-8b3. jpg/v4-460px-590103-8b3. jpg”,“bigUrl”:"/images/thumb/5/5b/590103-8b3. jpg/aid590103-v4-728px-590103-8b3. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Keep your torso and back straight. Stretch yourself upwards to reach your full height while keeping your back straight and comfortable. Deep breaths can help you straighten your body when you get tired. {“smallUrl”:“https://www. wikihow. com/images/thumb/3/34/590103-8b4. jpg/v4-460px-590103-8b4. jpg”,“bigUrl”:"/images/thumb/3/34/590103-8b4. jpg/aid590103-v4-728px-590103-8b4. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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Keep your hips pointed forward. If you start to hunch over during a run, you’ll put too much pressure on your back and you won’t be running as quickly as you can. {“smallUrl”:“https://www. wikihow. com/images/thumb/1/12/590103-9b1. jpg/v4-460px-590103-9b1. jpg”,“bigUrl”:"/images/thumb/1/12/590103-9b1. jpg/aid590103-v4-728px-590103-9b1. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Lift your knees slightly when you run. This, along with a quick leg turnover, and a short stride, can help you run longer distances more quickly. Your feet should land beneath your body, with your knees slightly flexed so they can bend correctly when your feet hit the ground. {“smallUrl”:“https://www. wikihow. com/images/thumb/a/a0/590103-9b2. jpg/v4-460px-590103-9b2. jpg”,“bigUrl”:"/images/thumb/a/a0/590103-9b2. jpg/aid590103-v4-728px-590103-9b2. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Hit the ground lightly with your feet. Land your foot between your heel and mid foot and then quickly roll forward toward your toes, keeping your ankles flexed so you get more force out of the movement. Spring off the ground when you roll onto your toes, so that your calves push you forward with each step, keeping your moves quiet but springy. {“smallUrl”:“https://www. wikihow. com/images/thumb/1/15/590103-9b3. jpg/v4-460px-590103-9b3. jpg”,“bigUrl”:"/images/thumb/1/15/590103-9b3. jpg/aid590103-v4-728px-590103-9b3. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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Come out strong out of the gate. Get out faster and more powerfully, not letting all of the other runners get in front of you, which will make it harder for you to make your way up toward the front of the pack during the race. {“smallUrl”:“https://www. wikihow. com/images/thumb/2/20/590103-11b1. jpg/v4-460px-590103-11b1. jpg”,“bigUrl”:"/images/thumb/2/20/590103-11b1. jpg/aid590103-v4-728px-590103-11b1. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Know your position. If you’re on a track team, you should have a sense of where you fall in with the crowd. If you’re one of the fastest milers on your team, then yeah, you should start toward the front of the pack. If you’re more on the slower side, then you should not start in the front because you’ll be blocking the way of faster people, and you should find a good position in the middle of the group instead. Don’t try too hard to be in the front. The runner in the front of the pack faces the most pressure throughout the race because he or she sets the pace for the rest of the group, breaks the wind, and feels the most pressure if other runners are right at his or her heels. Unless you are leaps and bounds faster than everyone else in the race, you should hang near the front, letting another person set the pace and looking for your opportunity to get ahead when you feel the front runner getting tired. This can happen as late as the last 400 or 200 m of the race. Stay relaxed in the middle of the race. Don’t get tense in the middle of the race. Focus on your breathing, and keeping your body loose and limber as you propel forward. {“smallUrl”:“https://www. wikihow. com/images/thumb/a/aa/590103-11b4. jpg/v4-460px-590103-11b4. jpg”,“bigUrl”:"/images/thumb/a/aa/590103-11b4. jpg/aid590103-v4-728px-590103-11b4. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Maintain the best position on the track. If you’re running on a track, a good rule of thumb is to pass on the straights, not the curves. Passing a runner on the curves is a waste of energy, because you’ll have to run longer to get around that person than you would on a straight away. When you’re running with a pack, try to stay toward the inside of the track, so you actually have to cover a bit less distance; this is a good strategy as long as you don’t get crowded by other runners. Kick it at the end. During the last 100-200 m of the race, you’ll really have to dig deep and get ready to run your heart out. Don’t run out of energy and struggle to stay with the pack at this point; gather up your strength and speed up your usual pace. You may even feel like you’re sprinting during the last straight of the race, and that’s okay if that’s what you have to do to win. {“smallUrl”:“https://www. wikihow. com/images/thumb/2/21/590103-11b6. jpg/v4-460px-590103-11b6. jpg”,“bigUrl”:"/images/thumb/2/21/590103-11b6. jpg/aid590103-v4-728px-590103-11b6. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Stay focused ahead of you. Don’t look at your coach, your other teammates, or anyone else to the side or back of you, or you will be slowing yourself down.
If you decide to stretch your calves, hamstrings, and heels, then do a few simple standing and seated stretches. If you want to warm up before your run instead, then just jog for a minute or two, do some knee kicks, or run in place to get your heart rate up. Whatever you choose, it will get your body ready to run faster.
How long you’ve had the old pair. You should replace any pair of running shoes after running between 300–400 miles (480–640 km), which can translate into less than a year of running about 10 miles (16 km) a week, or a lot sooner if you used to them for marathon or half-marathon training. Running in shoes that are no longer in good shape will not only make it harder for you to run fast, but they can lead to injuries. {“smallUrl”:“https://www. wikihow. com/images/thumb/5/5c/590103-13b1. jpg/v4-460px-590103-13b1. jpg”,“bigUrl”:"/images/thumb/5/5c/590103-13b1. jpg/aid590103-v4-728px-590103-13b1. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} Wiggle room. You should have at least a thumb’s width of room between the end of your longest toe and the front of your shoe. Most people buy running shoes that are actually too small for them, so it’s okay if it feels like you’re wearing clown shoes, at first. {“smallUrl”:“https://www. wikihow. com/images/thumb/b/b0/590103-13b2. jpg/v4-460px-590103-13b2. jpg”,“bigUrl”:"/images/thumb/b/b0/590103-13b2. jpg/aid590103-v4-728px-590103-13b2. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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<br />\n</p></div>"} A secure fit throughout the mid-foot. Your feet should feel pretty snug on either side. A secure fit throughout the heel. Slipping in this area can lead to injuries.
It’s all about balance. Though the right carbohydrates will give you energy, don’t forget that protein or those fruits and veggies. If you’re just training to improve your mile time, you do not need to load up on carbohydrates. Don’t eat a heavy bowl of pasta before your run, thinking it will give you the energy you need. If you’re looking to eat a snack that will help you train, try a banana, a peach, half of a Cliff bar, a piece of wheat toast, or an English muffin with jelly. {“smallUrl”:“https://www. wikihow. com/images/thumb/6/69/590103-14b3. jpg/v4-460px-590103-14b3. jpg”,“bigUrl”:"/images/thumb/6/69/590103-14b3. jpg/aid590103-v4-728px-590103-14b3. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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In addition to drinking water, drinking a cup of coffee about 30 minutes to an hour before you run can make you go faster. However, don’t try this for the first time on race day, or it can make you feel a little bit too jittery and can lead to some digestive issues. {“smallUrl”:“https://www. wikihow. com/images/thumb/d/d1/590103-15b1. jpg/v4-460px-590103-15b1. jpg”,“bigUrl”:"/images/thumb/d/d1/590103-15b1. jpg/aid590103-v4-728px-590103-15b1. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">
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