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’ve been a runner for years, but just recently have been training myself to go faster for longer with the help of the treadmill. It’s become my new BFF. Today’s speedy 20 minutes on the TM:
10 min @ 7.5, 8 min @ 7.8, 2 min @ 8.0 – bam… plus 1 mile around the track.
speed –> strength –> toned muscles –> wahoo!
Trader Joe’s = Heaven!! It’s amazing how good a frozen meal can look when put onto a plate!! Those running tips are great!! I’m trying to get better!
Hi! Thanks so much for answering my question!!!!
That is an excellent point about adding a couple extra minutes rather than thinking of it in terms of mileage!! If you used to max out at 6, then there’s hope for me yet! I just started running this past summer. I’ve increased from 4.5 mph steady (no sprints) to 5.0 easily with the 6.2 sprints. I really want to take it up a notch but am scared a bit of falling off the treadmill. Your advice at the end is excellent, because you’re right – I CAN do it for 5 minutes, I just have to DO IT!!!! Can’t wait to give it a shot this weekend!!
(p.s. LOVE LUV that you read all of your comments so thoroughly and then answer them!!!)
Go get ’em girl! :D
Kristin, do you run road races? If so is there a training website or magazine you would recommend? I am planning to run the Bix 7 in Davenport this year. However, I just started back running in the past six months after having my kids. I feel like a need a guide or more info on how to increase my endurance and overall prepare for road races. Y
Hal Hidgon is a GREAT resource for training programs!!!
Where did you get the great treadmill workouts you do?
From my head. :)
Ahhh! I didn’t see this naan at TJ’s in WDM last week. Maybe I wasn’t looking hard enough! I need to get back there next week…this dinner looks fab.
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. :)
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!
Definitely loved hearing your history with the tredmill! Gave me some motivation to get back at it & push myself harder, longer, and faster.
I’ve had that naan before. It’s so good!
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!! :)
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.
Do you ever run any races or are you planning on signing up for any? Just curious!
I love Trader Joes!
I ran a half marathon in 2009 and have done some 5ks here and there. Looking to do more in the coming season though!