How To Improve Your Mile Time

In training, almost all runners strive to improve their mile times. Wanting to improve is something we all have in common, whether we’re novices or seasoned runners, long distance runners or sprinters.

How To Improve Your Mile Time

One goal many of us aim for is to improve our mile time.

Distance is the foundation of our sport. Distance workouts are built upon in speed workouts, and are broken down into intervals.

Although we train so much, we often overlook our mile times unless we’re training for a race.

Read on to find out some ways to get a faster mile time and improve your running all round. 

What Can I Do To Run A Faster Mile?

This is a common question among runners. Getting faster is a common goal for any runner, whether he or she wants to run their fastest mile without stopping or without getting tired.

As a runner, you must dedicate time to the mile if you wish to improve.

Schedule Interval Training

High intensity interval training is a fun and effective way to improve your speed. You could use this method to train for a race, but it’s also great for improving your overall strength.

Sprint between two lamp posts, before recovering for jogging slowly. Repeat this pattern until you cover a mile. 

Build Endurance

You should aim to run more than a mile even when trying to get faster. If you’re doing a mile now, then you need to go two or three miles. Increase your run length by 1 mile every week.

Running longer distances without burning out or getting too tired is possible by running more frequently.

You should do one long run every week, in addition to shorter runs on different days. Your body will be stronger as a result.

Increase Stride Turnover

Your stride rate is measured by the number of steps you make every minute. Some people have a fast stride rate while others have a slower stride rate.

To improve your stride rate, try taking shorter steps. A good way to do this is to run backwards.

This helps you get used to running without looking down at your feet too. By doing this, you’ll be able to focus more on what’s going on up ahead.

If you run 5k regularly, keep your pace in mind. Running at your 5K pace, you should run for 60 seconds. After walking for 10 seconds, you should be ready to start running again.

You should continue this process until you reach your goal of running for one minute without stopping. 

This means that you should complete two runs before stopping. To improve your turnover rate, use a running drill to practice increasing your foot strike count.

You should do this every day until you reach your goal.

Turnover rate is a key factor in determining the efficiency of our strides. We should focus on lowering this number as much as possible.

Over striding while we are running is dangerous because it causes us to lose control of our body. Our feet should land under our hips, not in front.

Improve Running Form

Warm up before exercise by doing simple exercises such as running in place or jumping jacks. Run fast for a short time to improve speed.

Practice turning over your foot when you run. Do this drill for about 10 minutes.

Your feet should be flat on the ground as you run. Carioca drills help you maintain proper posture while running. Butt kicks help tighten your hamstrings.

Warm-ups help prepare you for running by improving flexibility and strength.

Run Hills

Run Hills

Hill reps can help you become stronger. Running uphill helps you use more oxygen. Treadmill workouts can also help you get faster. However, you need to know how to do hill reps correctly.

You can do hill repeats indoors or out. But, always warm-up first with easy runs. 

Find a hill with a decent grade but not too steep. Run up the hill at your race effort pace. Push yourself hard up the hill but don’t let your run fall apart.

Recover by jogging or walking back down the hill. You must run hills for a certain amount of time (depending on how many you do) and then rest.

Your goal is to get as close as possible to your max heart rate while maintaining a steady pace.

This means that if you’re going up a hill, you’ll need to slow down slightly when you reach the top of the hill.

Climb Stairs

Stairs are an ideal workout if you don’t have access to hills. You can use the stair-running technique as described above. Start by running up the stairs for 30 second intervals.

Then walk down to recover. Do this five times. Gradually increase the number of repeats until you’re doing 10 runs up and 5 walks down.

Lose Excess Weight

Weight loss doesn’t necessarily speed up your running time, but it will help. You need to fuel your body correctly to maximize results. Cutting calories might not be the right strategy.

That said, there are some simple nutritional guidelines you can follow if you want to avoid consuming too many unhealthy (and useless) calories. 

Empty calorie foods include sugary drinks, candy, starchy foods, and sugar-filled cookies. Eat more nutrient dense foods including crunchy veggies, sweet berries, and fruits.

Build your meals around lean proteins, whole grains, and green leafy vegetables. 

Remember not to overindulge, because you don’t need more calories than you’ve burned. A registered dietitian should be your first choice when you’re trying to lose weight.

They can help you figure out how much you should be eating each day.

Callusing Your Mind

Running long distances is hard work. But if you run slowly enough, it won’t hurt too much. To get used to the feeling of being tired when you’re running fast, try doing slow runs.

You’ll feel more than usual tired after the session, but you’ll also feel better because you didn’t push yourself too hard.

Final Thoughts

Improving mileage times can make you a better and more consistent runner. Consistency and technique are the key factors here.

Your mental state must be positive and steady too. Your body needs to recover properly after each workout too. Mental training and recovery is what makes a person tougher and stronger in all regards.

Training for a race pace includes mental training and recovery.

Good luck! 

Megan Rinzel
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