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.
Erin @ The Grass Skirt 01.27.2011
Going to TJs tomorrow, so I’ll have to pick up that dinner! I used to be a runner, but now I workout at home and take a class from time to time. :)
New runner 01.27.2011
I use a great app called couch to 5k to get back into running. The program is nice because it starts with interval training–1 minute running, 90 seconds walking. This eventually builds up to a 5k run. I’m now going through the program a second time, using the running intervals for sprints at 7.5-8.0 and recovering at 4.0. I am now running comfortably at 7.0–something I never thought would be possible.
I definitely recommend interval training for running on the treadmill. Breaks up the boredom and the time flies by!
It’s so true about slowly building up by a minute or two on your workouts or even just .1 on your speed. It takes patience to get where you want to be, but is so rewarding when you can seriously see and feel the progress!
Kelly 01.27.2011
Definitely loved hearing your history with the tredmill! Gave me some motivation to get back at it & push myself harder, longer, and faster.
Lee 01.27.2011
I’ve had that naan before. It’s so good!
Autumn @ Good Eats Girl 01.27.2011
I love naan…so good! I’ve never tried the TJ’s brand before…I’m going to have to find it!
I used to be at a point where I could absolutely hang on at higher speeds and dropped off of running. I’m currently working on getting speed back at longer periods of time! I just keep telling myself to take it slow!! :)
Shannon 01.27.2011
I’m not usually brave enough to give frozen dinners a chance, but both of those look so good. LOVE LOVE LOVE Indian food. I can’t believe I had never tried it until a year ago. And NAAN?! THE BEST. Completely necessary to make sure you don’t miss a drip of sauce… I cannot leave sauce on my plate, that’s my favorite part of any meal.
I’m not sure about the Will Farrell on The Office thing, but I’m definitely going to have an open mind.
Caroline 01.27.2011
Do you ever run any races or are you planning on signing up for any? Just curious!
I love Trader Joes!
Iowa Girl Eats 01.27.2011
I ran a half marathon in 2009 and have done some 5ks here and there. Looking to do more in the coming season though!
dana @ my little celebration 01.27.2011
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?!
Lisa@ Dishes of Mrs. Fish 01.27.2011
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!
Katelyn @ Chef Katelyn 01.27.2011
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:)
Jess (Sweet Potato) 01.27.2011
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
Imwaytoobusy 01.27.2011
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!
Iowa Girl Eats 01.27.2011
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!
Imwaytoobusy 01.27.2011
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!
Allie (Live Laugh Eat) 01.27.2011
Your food rating system should run from 10-20 :). I mean…what DOESN’T TJ’s excel at??
Lynn @ Learning Curves Blog 01.27.2011
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!!
Blog is the New Black 01.27.2011
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!
Melissa 01.27.2011
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.
Krissy Murphy - Shiawase Life 01.27.2011
Great advice on the treadmill running!
Lauren 01.27.2011
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.
Sarah 01.27.2011
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!
Courtney @ The Granola Chronicles 01.27.2011
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!