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.
You inspired me! I usually just run my time between 8 mph and breaks inbetween at 7 but this morning after reading your post I threw a couple of 9 mph bursts in to shake it up! I can do anything for 5 minutes! I just have to repeat that to myself over and over while I think I’m dying :)
I agree with you and your training methods. I was a max at 6.0 for a long time. I started some speed work this fall (1min @4.0, 1min@8.0, 1min@4.0, 1min @ 8.1, etc.) and it totally helped me to where now if I run my usual, I almost feel like I am walking. I’ve upped it to 6.3 with bursts to the 7’s like you, but I am not yet up to 5 minutes at 8. That’s just darn hard!
i’ve been a runner since junior high- so going on 14 years! yikes. my advice is to get outside. i think it can be really easy to get discouraged with the treadmill (though there is a place for the treadmill on dark, icy winter days) and running outside can be so exciting! i also think it helps to use a training plan- hal higdon, runner’s world, etc. have some great ones & then use it to run a 5k or another summer race. :)
I’m glad I’m not the only one who’s super excited Will Ferrell is coming to the office, woohoo! I have just started hitting the treadmill, thanks for the advice!
I’ve always identified as being a runner, but I still go through phases of how long or fast I can go. There are a lot of factors that play into it for me.
I think that is definitely true about the running. I have had hip problems, but I used to run half marathons, and I loved it!
I really love spin and INSANITY- such great workouts. Interval training goes by really fast with videos!
Also, you need to try the garlic naan in the bread section. THE BEST BREAD I’VE EVER HAD! EVER! You toast it up and it is the chewiest, most delicious thing. No joke.
Next time you are craving naan, check out the ‘fresh’ naan at Trader Joe’s – it’s stocked with all of their other bread. It’s a bit healthier than the frozen stuff – and seriously, just as good!!
HS & College I was an uber running participating in CC & track. After college I discovered I could finally enjoy some other things as well. Now I like a mix of running, yoga, DVDs and am really getting into cycling as well. It’s fun to mix it up!
I’ve never had Indian food before. I’ve always been interested in trying it out. I like the fact that TJ sells some amazing looking and sounding Indian food. Thank you for sharing your opinions on these Indian dishes. I think I am going to have to try them the next time I go to TJ. Plus, that Naan bread looks amazing! Must try it! :)
I started running just over a year ago. After this long, I still don’t really like running much (well, I like it less than I did in the fall because my asthma + the winter air is making it tough), but it’s such an efficient form of exercise that I keep doing it. I also use exercise DVDs (Mostly Jillian Michaels), and make sure to take a lot of long walks with my husband (my favorite way to exercise! It doesn’t even feel like exercising).
I have always been a runner, but I always ran outside and when I wasnt running outside I was involved in other team sports like swim team or gymnastics. Due the fact that I was training inside, I didnt have to worrie about hitting the treadmill. Once I graduated from high school I stopped swimming on the swim team and gymnastics wasnt my thing either. So I headed to the treadmill and it was horrible. I couldnt stay in the machine for longer than 30 minutes. I kept watching the clock and I ended up quitting. I know attended fitness classes and I LOVE them. I love the energy of the teachers and I LOVE that I have someone telling me what to do! :)
I agree with your thoughts on running longer and faster – you just have to do it! For a long time I himmed and hawed about joining a local speed group for thurs night workouts. Finally, i started attending and realized I wasn’t the slowest person out there and all my friends were there!
And eventually (i’ve been running with the group for a few years now), I saw serious increases in my speed. ANd when I skip workouts for a month or two, i see my speed drop again. Bottom line, pushing the pace will bring up your overall average pace! And a variety of speed workouts and distances help. A lot of towns have running groups or running stores who have local runs, which can be GREAT resources.
I just starting running a couple months ago, and I definitely need to step it up. I just overcame some knee tendinitis so I’m a little nervous about getting faster now. I’m just trying to get back to what I used to do ugh. I’ve never cooked any type of Indian food, but this looks so good!