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.
My sister told me to look up your blogs– I run, love to cook and try new things, can make a pretty mean margarita and travel a lot. We just returned from a month in Europe, visiting Portugal, Spain and Morocco. We try to do this annually- a great one on one mother – daughter trip. Just me and my now adult daughter. I just looked you up and really enjoyed reading your blogs. Running is perfect for travelers– you can take your shoes anywhere! I also brought my Tom Tom Nike GPS watch (my little tracker thing is attached to my shoes) and I was set to run anywhere! It is a great way to get to know your area. I also believe in signing up for races to have goals to meet. Gonna try some of your recipes and get back to you. Keep up the fun blogs!
awesome to read! I started doing half marathons 2 years ago, my first strictly as a walker as i had just gone through a tragedy and it was about the only thing i could get out of bed and do, and now i’m working more running into my training.
It is really impressive that you could run that fast. I started running about a year ago (but I had to take a break for about 3 months in summer) and definitely cannot run at 8 mph! I run at 7.5 for a minute and feel like “OH MY GOD I AM GONNA FALL!!!” But your story is telling me that if I stick with it I will be able to make it happen! And I am planning to stick with it :) Thanks for the tip!
I love fitness classes. I always work harder when a coach/instructor is pushing me than on my own. Plus it’s nice to meet people and socialize at the same time as getting a workout. I’ve never been a runner and don’t see it in my future – if I were to start running, I would join a running club or do it with a friend.
I LOVE TJ’s paneer tikka masala. I had to down a huge glass of milk while eating it because I have zero tolerance for spiciness, but so delicious! and naan is always a good choice.
I prefer other workouts, like yoga, weights and dance. However, there is something about running that draws me back from time to time. Usually, the bug hits me, I run for 2-3 weeks, start getting comfortable in the early 6s, get excited about the possibility of a sub-60 minute 10K, and then my attention wanders right to another workout. It’s a vicious cycle, but I am sort of happy in it :)
I used to be obsessed with the Amy’s frozen Indian meals, now I’m all about TJ’s stuff – better priced too!
Great Post, thanks for the tips!
My progress has been the same as you……..a little here and there and I too used to struggle to run 6mph (10 minute mile) but not anymore I can do it for over 2 miles now, plus I am trying to work my way up to 6.6mph (9 minute mile). =)
IGE: heard of Live Healthy Iowa’s 100 day challenge? It’s a fun way to motivate! We started an office team and are trying to wrack up those minutes of excercise. It definitely runs through my head under snuggly covers in the early am when I’m desperate for the snooze button… gotta get my minutes!! I’m doing treadmill these days since it’s still dark out when we’re up but I’m an outdoor runner at heart. More to look at, less likely to get bored and quit early. Way to go w/ the 1/2! Ever thought of a full? I did Grandma’s full in 2009. Thought I’d die but I love the 1/2 distance:)
I love that TJ’s Naan! We have some in the freezer:)
And I 100% agree with the running. I started running a little over a year ago and would have DIED to see 4 miles on a treamill, and now I’m training for a marathon. How? I just gradually built up mileage!
Did you see that Gabriela (UneVieSeine) did sprints at 10MPH the other day? DANG GIRL. I think she’s tall though. Long running legs!
I did 30 second sprints at 10mph once and *literally* thought I was going to fly off the back. Scariest 30 seconds of my life!!!!!
OMG…I had not heard about Will coming to the Office! That is the best news I’ve heard this week!
It’s funny that you wrote about increasing your speed, because I’ve been working on that lately! Actually, I stepped it up this morning. I’m working on running my shorter runs faster, but allow myself to go a little slower on longer runs.
I’m an on again off again runner. Right now I’m on, and I’m determined to keep at it! I feel so much better when I’m running, and it gives me such a sense of accomplishment.
Thanks for your tips! ;)
I don’t like most frozen meals, but I really, really love TJ’s Paneer Tikka Masala!
The TJ’s frozen chicken tikka masala is by far the best frozen dinner I have ever had. I love it! I just wish the serving size was a little bigger!
I started running a few years ago. I started by having a hard time running around the block. I found that once I committed to getting better at running it didn’t take long to increase my endurance. My friend who is a runner recommended trying to tack on minutes to my running rather than distance. This has helped me stop obsessing about my miles. I set a goal for 30 minutes and I just increase my speed as I am able during those 30 minutes. It works for me!