Content

• Steps
• Part 1 of 3: Running Techniques
• Part 2 of 3: Staying Motivated
• Part 3 of 3: Take care of yourself
• Tips
• What do you need

So, you tried to run a mile (1600m) in less than 7 minutes, but you failed.This is not surprising, given that even for trained people it can be a challenge. However, by improving your running performance, you may well be able to achieve the desired result. This article will teach you how to make your workout more effective and how to prepare your mind and body for this challenge. So let's get started!

Steps

Part 1 of 3: Running Techniques

1. 1 Running at intervals. One of the best things to do to improve your distance time is interval running. What it looks like: Next time you go for a run, alternate 60 seconds of jogging with 30 seconds of running at maximum speed, as if a pack of dogs are chasing you. After you get used to 60 seconds, begin to gradually reduce this interval to 50, 40, and finally 30 seconds, where the time for a fast and unhurried run coincides.
   • Try to set aside days when you can devote 20% of your running time to speed development. Here's an example of what such a workout might look like:
     • Run at your usual pace for the first 4-5 minutes
     • Increase your speed gradually over the next 10 minutes (ideally to 7.5 minutes per mile (1609 m))
     • Run as fast as you can for 60 seconds
     • Gradually and gently return to your normal pace.
     • Continue this sequence, gradually increasing your running time at maximum speed by 15-30 seconds.
2. 2 Endurance running. You will soon find that running speed is not as important as keeping it running. Of course, running 1 mile (1609 m) at maximum speed is good, but running 3 miles (4827 m) like this is even better. If you get used to running at this pace for 3 (4827 m), 5 (8045 m), 7 (11263 m) miles, then it won't cost you anything to force yourself to run just one ..
   • Start small if you haven't done long-distance running before. Make it a goal to run 5 days a week, 2 of which you will focus on increasing your endurance. If you can, increase the distance by 0.5 miles (804.5 m) each week.
3. 3 Work in 1/4 (402.25 m) and 1/2 (804.5 m) mile sections. Running a mile is common. But half or even a quarter? It's easier than the lungs. You can run a quarter mile faster if you only think about that stretch, can't you? Start with this. When you get to 1/2 mile (804.5 m), your legs will be much stronger.
   • You don't have to run the full mile at top speed to get a good result. Keeping this pace even 1/4 mile (402.25 m) will already improve your time. Just do not overstrain in the initial segment and you will succeed.
4. 4 Start small. Improving your initial score by even 30 seconds can seem like an overwhelming goal. Instead, make it your goal to fold only 1 to 2 seconds at a time. At the sight of the finish line, you will feel a surge of energy that will allow you to run even faster. Your body will move .0001% faster on its own.
   • This method will manifest itself over time. You may not notice progress, but when you look at the stopwatch once, you will notice that you have improved your time by a full minute. It takes patience and faith, but the results are worth it.
5. 5 Work out in the complex. Nobody has achieved great results by doing just one and the same thing. If you want to be at your peak, you have to develop in all directions: running, swimming, cycling, boxing, basketball and whatever you can get to. Working out different muscle groups in different ways will certainly affect your running results.
   • Ever wondered about triathlon? Swimming and cycling are great additions to your running exercises. Think about it.
6. 6 Diversify your run. How? Yes, whatever you like! Any variety will be helpful. Here are some ideas:
   • Running uphill. Do you know how running on a horizontal surface feels after running uphill? Pretty damn easy!
   • Change of route. Brand new surfaces, obstacles and so on await you.All of this will have a beneficial effect on your overall results.
   • Change of time. Just change your usual running time to another. Your body can handle stress better depending on the time of day.
   • Change your priorities. Alternate interval running with long distance running and speed running.
7. 7 Take a look at yourself. If you have done all of the above, but still have not achieved noticeable results, then take a look at yourself from the outside. You may just be running ineffectively. Here are a few things to look out for:
   • Are you running with your head up and looking in front of you? If this is not the case, your neck and back will be overly stressed.
   • Are your arms tense? If you notice that your hands are dangling freely, shake them. They should be bent at a 90-degree angle at all times and move back and forth, pushing the body forward.
   • A good run is a calm run. You should be touching the ground with your midfoot and transferring your weight to your toes. Thus, using the calf muscles, your leg will be behind you, and the muscle itself will feel relaxed and elastic.
   • How do you breathe? Breathing through your chest is a waste of energy. Try to use abdominal (diaphragmatic) breathing. Your belly should expand every time you breathe in.

Part 2 of 3: Staying Motivated

1. 1 Use music. It may sound too easy to be true, but it works. You may want to choose different music for different distances. When you run and hear a song, you can decide if you need to maintain the tempo or change it. Start with tracks with a slower tempo and gradually work your way up. This will help keep you in the mood and motivation you need.
   • Jog.fm has a variety of songs that are perfect for a 7 minute mile. You will find that you have merged with the music and cannot break the rhythm. A playlist like this will create the right atmosphere for better results.
2. 2 Run with someone faster than you. If you don't know such a person, then join your local running club - there will definitely be such people. Follow their rhythm and foot movement as you run after them. Without realizing it, you will adjust to their rhythm.
   • You don't need too fast opponents. You will only be upset to see how you are overtaken in the second loop. Your best bet is to find someone who runs a mile 30 seconds faster than you, no more, no less.
3. 3 Make a plan. Sometimes we lack only one desire to do something and we need something more. We need a path that we can embark on and that we cannot get off. So do it! How many times a week do you want to run? What days? What are the aspects of running? What is needed for this?
   • A weight loss program will not hurt either. Even losing a couple of pounds will affect the ease with which you run. Think about it if you can. The lower your weight, the easier the steps.
4. 4 Set goals. Focus on a few seconds a week until you reach your desired 7 minutes. Start each race with a specific goal. For example, today you run to keep fit, and tomorrow you run to break your record. When running, these goals will constantly urge you on, because you subconsciously do not want to break your promise to yourself.
   • Keep fit - You go for a run to exercise, get some fresh air, relax, and just have fun.
   • You may have a tough day when a lot of energy builds up. Use this and try to beat your previous record. Aim to lose 15-30 seconds for each mile traveled.
   • Sometimes you may have a day when everything seems to be going very well. Try to use this unique opportunity. Plan your run and complete it by completing one of your goals. The feeling of your exclusivity and omnipotence on this day will allow you to successfully run to the end of the distance.
5. 5 Keep a training diary. All your accomplishments should be recorded. This can be helpful if you suddenly forget your results or your goal for the next week. You can also always look in your diary and marvel at how many "hundreds" of miles you have already run. Additional motivation.
   • Knowing the specific numbers will clearly show what you are capable of, what you have already been able to motivate yourself and what remains to be done. You have achieved so much that even in your thoughts you will not have to leave it all.

Part 3 of 3: Take care of yourself

1. 1 You will need running shoes. Since you move a lot while running, even the slightest discomfort can reduce your performance. Plus, by choosing the wrong size shoes, you run the risk of problems with the foot, heel and back. Spend more on shoes, but save yourself the risks.
   • If you can afford it, go to a specialty store. They will take into account everything from the structure of the foot to the style of running, choosing the shoes that are right for you.
2. 2 Eat right. Since you burn a lot of calories while running, it is important for you to follow a specific diet. It should include a lot of fruits and vegetables (preferably unpeeled), lean meats and dairy products.
   • In more detail, all animal and fish products, as well as anything related to seeds, are perfect for this diet. Grab a snack after your jogging session. Your muscles need to recover!
   • Although not part of the above diet, look out for the energy gel. He will give you a lot of sugar and strength. This will provide you with the energy you need, even if only temporarily.
3. 3 Drink more. Whether you are running long distances or just for long periods of time, the danger of dehydration cannot be ruled out. You will definitely not want to faint in the middle of the street, hoping only for a bystander to call the doctor. But this is the worst case. At best, your metabolism will slow down and your muscles will refuse to work. Not a very pleasant prospect, huh?
   • Always, always, and always carry a water bottle with you. If it is too bulky for you, then buy a special belt on which you can fasten it. Are you serious about running a mile in 7 minutes? So be serious about everything, including your health.
   • Don't force yourself to drink. Drink only when you feel thirsty. Studies show that dehydration and excessive drinking (it does happen, yes) are equally harmful to your health.
4. 4 Get a good night's sleep. This means a minimum of 7 hours of sleep, if not more. Sleep is as important to your body as air is to your lungs. If you don't get enough sleep, you will feel tired all day. Yes, you may not get enough sleep, but then don't really hope for impressive results in running.
   • In general, save the coffee for breakfast. A can of energy can certainly give you enough energy for a good time, but too much caffeine can negatively affect your health.
5. 5 Take care of your body. If you get hurt, don't ignore it. If you don't deal with it now, it will only get bigger in the future. Listen to your body. If something hurts, stop. It’s not worth it. It is not worth sitting at home for several weeks, without the opportunity to exercise.
   • If you are serious about training (and you should), then you should be aware of the benefits of warming up before and stretching after training. Spend time with them and you will reduce the risk of injury.

Tips

• Take care of your clothes and shoes. If you feel comfortable, your results will improve as well.
• Do not overstrain. If you're tired, catch your breath. You can always return to training tomorrow.

What do you need

• Running shoes
• iPod or any other player