How to Run Longer and Faster
After posting a treadmill routine that included sprints at 8.0 the other night, a reader asked me how I built myself up to doing that. Great question!
First of all, I want to clarify that I don’t see myself as a fast runner. There are plenty of people around me at the gym that warm up at the speeds I top out at. On the other hand, I’ve worked hard over the years to be able to run comfortably at 7.0-7.5 on the treadmill, so I’m proud of that too!
Anyway – I’ve been running consistently for about 5 years now, and I can clearly remember trying to get in really good shape for my wedding in 2008 and absolutely MAXING myself out at 6.0 mph on the treadmill. I literally thought I was going to die if I pressed that little arrow to 6.1.
The women on the treadmills around me, seemingly the same age and in the same shape that I was, were running comfortably at 6.5 and above. Why couldn’t I do that?
It was then I realized that in order to run longer and faster, I had to run longer and faster. Just like weight lifting – if you don’t lift heavier weights, you won’t get stronger. I had been running the same distance and at the same speed for years, definitely NOT pushing myself to the limit, and thus, wasn’t growing as a runner.
It took some time, but I gradually – gradually – added 2 minutes, then 4 minutes, then 6 minutes, etc onto my runs, then increased my speed by .3, .5, .7, etc, to get to the point where I am today.
So yeah, it took about 2 years of running approx 3 times a week to get here, but it feels so good to look back at where I was and compare it to where I am today.
Push to improve. Anyone can do anything for five minutes. You won’t fall off the treadmill. Your brain is wrong and Nike is right – just do it!
The end.
I grew into being a runner during college and have done a couple of races, but it’s not my primary means of exercise. I still do prefer doing the elliptical and stationary bike at the gym, weightlifting several times a week, and attending classes, although I don’t belong to a gym right now. Working out outside is GREAT…when it’s not 10 degrees out!
Where’s spring?!
Slow runner here. Thanks for the helpful tips.
I hate to say this, we don’t have DVR, so I’m cheating on The Office with Real Police Women of Cincinnati. Got to support the hometown heroes. :)
Thank goodness for Hulu!
I started running during my sophomore year of high school, but always hated it and couldn’t do it very well. Last year around this time, I started running on the treadmill and still hated it, but made myself do it anyways because I thought it would help me “become a runner”. Over the summer, I found my love for running and since have been running 3-4 times a week, cross training on the other days and I love it! Your advice is so true, NEVER try to jump to something above your skill level! Working up to it slowly is better for your body and more realistic.
p.s. Girl, yous a speed demon! I can’t run past 7.2 right now:)
I love Indian food! I dont know why I dont keep some in my freezer for moments of craving. Note to self: Buy frozen Indian food ASAP
I had not heard this Will Ferrell news! That’s a game changer! I used to love that show, but have fallen off the train. I will definitely be tuning in!
*Loved the running tips! I’ve been running again lately and have been pushing myself to increase speed. My biggest fear is doing “too much, too soon” and straining something. Any tips there? So far, so good on my end but I’ve been at 6.0. ;)
As always, great post!
Doing too much too soon is definitely enticing but a great way to get discouraged. I gradually increased my speed and length of time running with great results. Being patient sucks, but is worth it in the end!
I will heed your advice! I guess it won’t do me much good if I wound up unable to do anything ;) Thanks for your input!
Your food rating system should run from 10-20 :). I mean…what DOESN’T TJ’s excel at??
LOVE Trader Joes AND Indian food!!
I am really impressed with your advise on running farther and faster because this is the same philosophy I have been living by since I re-started running. Now I feel like I have some backing!! I advise my friends to do the same thing…increase their runs by a couple of minutes rather then by focusing on miles. It’s a lot easier to say ‘instead of running 20 minutes today I’m going to run for 22 minutes’ then it is to say ‘I’m going to run an extra half mile today’. A while ago I was at a running plateau and was seeing no improvements in time, distance or my body even though I was running 5 miles a day 4 days a week…my body had adapted and was so efficient that it stopped ‘improving’. I started doing HIIT, which is just like your intervals, and am now running faster and further then ever. And the best part, I have been injury free (knock on wood) and actually feel GREAT! Wonderful post!!
Not a natural runner- I actually loathe it! :( I don’t like Indian food per se, but I LOVE naan. Dying to try the TJ’s!
I just started running about 6 months ago and I struggled to run even 1 mile at 5 mph. I have gradually pushed myself just as you have, Kristen and I must say I feel the satisfaction you get when I look back at where I started. I force myself to increase my distance and speed everytime I run. some days, its a battle, but others are not so bad.
Great advice on the treadmill running!
Thank you for all of these great TJ’s reviews. I’m putting them all on my list. :)
I definitely had to work my way up to running. I will never forget going to the gym and pushing myself to my limits for 30 min. I thought I would DIE after 30 min. Now I can comfortably run for over an hour on that thing.
Thank you for this! 1. I LOVE Indian Food. 2. I’ve been looking for a way to increase my speed and endurance on the treadmill. I can’t wait to go push it up a few notches. Thanks!
Seriously, everything from Trader Joe’s is amazing. My husband and I like to pick out new things each week also, and we’ve only come across one item that I did not like: spinach pie. It was…odd!