Your body knows how to run naturally, right? You ran around as a child. You can do it (hopefully) when you’re in danger. Lifting weights is always close to and important to many people, but running is a universal language. Some people run for sports, heart health, or simply for fun.
But like any other skill, a little bit of work can make your experience (and results) even better. Do you want to be more competitive with yourself and others? Are you stuck at a pace and wondering how to improve your time? It’s probably time to check in and make sure you can maintain a respectable speed.
The 8 minute miles is a standard for high performance. By maintaining that pace of the marathon, you complete a feat of 26.2 miles in less than 3.5 hours and you’ll end up in the top 25% to 30% of runners. Due to a non-competitive context, the majority of military and law enforcement agencies require fitness tests that include running 1.5 or 2 miles. An 8-minute miles pace will allow you to get you right in the center of the pack.
It’s an important goal to aim for it regardless of your reasons. This is the training plan to help you get there.
Weekly plan to earn 8 minute miles
A detailed program is required to start running more efficiently and improve execution times. This is a plan to start shaving time from your run to keep your body balanced and healthy.
Monday
Strength training
Even in a focused day, if the total amount of training is sufficient, you can build strength and functional muscles. (1) Full body training helps runners build their legs, upper body and core.
“The duration of your training usually improves the time spent focusing on strength training,” says Yusuf Jeffers, Mile High Run Club coach. “Complete lifts like a barbell back squat and one-sided tasks like a lunge are good for developing leg muscles. Not only squares, but also hamstrings and glutes. The muscles don’t function on their own.”
“Core strength training is also a great utility. The trick is to integrate improvements in leg strength and express it as force. Core strength helps maintain posture, all of which ultimately leads to faster times.”
Sample Strength Training
Tuesday
Speed Workout
Run 400 meters in sets of 4-6, and take two minutes of rest between each run.
Use the largest stride. This means working just below the anaerobic threshold, not full capacity. Each run should be difficult, but don’t let it get completely out of breath.
Wednesday
Active recovery
Aggressive recovery is a hybrid between serious training days and full rest. A comfortable pace allows for 30 minutes of walks, slow jogging, or other light aerobic exercise. You will also spend time working on flexibility, such as long, deep stretching and yin yoga classes.
Thursday
Temporun
A tempo execution is a distance travelling run that runs at tempo or speed and can be maintained throughout. Start with 2 or 3 miles at a consistent speed. As your running improves, you work towards a faster tempo and eventually increase by up to 5 miles.
To hit an 8-minute miles pace, many runners need to reach 180 steps per minute, or 3 steps per second. Think of it as your ultimate target.
Tip: To stay at tempo and stay steady, listen to the Tempo Mix playlist running on Spotify on Nike Women. You can also search for many music streaming services in BPM-specific playlists, depending on the speed and pace you need.
Friday
Active recovery
Take another active recovery date for repair work. Another 30 minutes of lightweight aerobic exercise followed by a more flexible work.
Saturday
Running endurance
This should be the longest run of the week to build up overall endurance and promote physical and mental limitations. Maintains a speed between “active recovery” and “tem” speeds. You should be able to speak in a statement while this is running. Starting with 3 miles, increase the volume every week, and eventually reach up to 20 miles.
Sunday
rest
There is no training, no running, no lifting. Take a break, eat nutritious foods and recover for next week.
Improve your form and speed
Achieving an 8-minute miles pace is a respectable achievement for non-professional runners. This is a sign that we are beginning to bridge the gap between recreation and professional performance.
Even if you are not a dedicated runner, allocating training time to improve your running will enhance your aerobic conditioning base. This is beneficial for everything from high-rep weight training to base running of your local Rec League softball game.
Like other exercises and skills, improving your technique will result in better results and lower risk of injury. Most people are considered relatively complex exercises that require adjustments between multiple muscles, so they invest time and energy to learn how to properly deadlift.
But many of those same people will simply take off on the run, paying minimal attention to factors that can have a big impact on the way they feel. Below are some of the most important clues to make it more efficient: This reduces time and reduces joint wear.
Cue 1 – Driving your knees forward
Many people are focused on kicking their feet as they move. Instead, focus on moving your knees forward at each step. This improves stride length and helps to activate the hip flexors and core, which are essential for optimal performance.
Form Tips: To enhance this type of knee orientation, we will incorporate high knee drills and marching standing during a general warm-up.
Cue 2 – contact the ball on your feet
When hitting the ground while driving, think lightly and quickly. I don’t want to hit my feet on the ground. Most modern running teachers no longer teach heel strikes. Hitting the heels on the ground is slow and can lead to foot and ankle problems.
Instead, they teach the runners to hit the ground with a ball of their feet. Run or set up your camera and have them monitored as you record your form. If you are back on your heel, take your time to move your feet forward.
Form Tips: While reviewing the form, make sure you are turning your legs or extending them. If you are shifting to the big toe side (pronunciation) or to the toe side of the foot (lie on your back), you may be at risk of foot and ankle problems rather than staying in a neutral position. You can also check the wear pattern at the bottom of the sneaker as an indicator.
Cue 3 – Run with your upper body
Running doesn’t just involve moving your legs. If you want to work well, your entire upper body needs to be involved. Once you start running, consider moving forward with your hips, chest and ears in front of your ankles.
Look at 50-100 feet in front of you and raise your head and chest. Shake your arms like a pendulum in sync with your legs. Keep your forearms through the sides, not across the body, and continue to bend your arms at about 90 degrees.
Form Tips: Keep your posture high. Do not allow your hips to bend forward. If your upper body starts to collapse, your overall running form will suffer and your speed will decrease.
Queue 4 – Keep engaging your core
Your core is essential to keeping your posture upright and breathing strong. Focus on attracting the core and lifting it out of the pelvis.
Keep enough abs to avoid wobbling left and right while running and rotating too much. If your shoulders are tilted or rotated significantly when you run, it is an indicator that your core is too relaxed and not fully involved.
Form Tips: Practice tempo breathing without losing core tension. Inhale and exhale as you count the steps and work on the consistency of pacing breathing. Start slowly and determine the optimal number of individual steps per gas.
running Mistakes to avoid
Running may seem easy as technically anyone can do it anytime. However, to improve your time and become a better runner, you need to follow a structured routine. Running without a plan can lead to pain, injuries, slow time and wasted energy. The most common issues to avoid are:
I’m running too much
This is not a question of technique, as it is a matter of enthusiasm. When it comes to improving running, some people think it’s better to do “more.” This is not true.
To become a better, faster, and more efficient runner, you need a balanced running program, like other fitness goals.
Avoid it: Follow a well-planned, structured running schedule (as in the sample plan mentioned earlier in this article). A comprehensive plan should include training times, different distances, and cross-training days to build your skills and balance training and recovery.
Skip recovery
If you try to improve without resting, recovery can retreat you in your training. Your body needs recovery days to repair your muscles, adapt your cardiovascular system, and refresh your nervous system.
Trying to be “all gas, no brakes” means you won’t reach your goal faster and if you get injured along the way, you can potentially turn you on the sidelines.
Avoid it: Make sure your training schedule includes rest days and recovery methods, including flexibility training that can reduce pain and improve your range of motion. (2)
The advantages of running
Running has distinct physiological and psychological benefits. These benefits become more pronounced when supported by proper recovery and other forms of exercise.
Cardiovascular health
Running is aerobic cardiovascular activity that forces active work of the heart and lungs. This task strengthens the heart and lungs, leading to resting heart rate and higher blood oxygenation. Overall, this leads to improved cardiovascular health and lowering the risk of cardiovascular disease. (3)
Psychological health
“Runner High” is often considered a post-run endorphin rush. In the post-endorphin rush, your brain releases pleasant chemicals in response to the almost meditative blood dosage exercise you just finished. In reality, there is a wealth of science that connects running with improved mental health. Some studies suggest that consistent implementation is as beneficial as pharmaceutical interventions. (4)
Some people cite significant deep sleep improvements and reduced insomnia in two short runs per week, which links their normal running routine with better sleep.
Note: Avoid interfering with your current doctor’s order. If you are taking prescription medications when starting or improving your running routine, let your doctor know the results and monitor them.
Fat reduction
Cardiovascular exercise is a reliable way to lose fat. A simple walk is often an effective starting point. However, running has been shown to contribute significantly to fat loss and improved body composition than walking. (5)
Running programs have been shown to not only burn calories while running, but also to suppress appetite, making it easier to stick to the type of calorie-restricted diet needed to lose fat.
FAQ
Why do my feet hurt after running?
It may be as easy as running in worn shoes that don’t protect against repeated impacts when your foot or ankle structure is too fast or too fast for it to adapt. Typically, running shoes need to be replaced if you work 400-500 miles. Even well-built shoes started to break down at that point, no longer providing the same level of cushioning and support as intended.
It is really important to pay attention to the pain in your feet, especially the feet. Pain in the foot can lead to a highly painful condition called plantar fasciitis, which can affect the functioning of the foot for years to come. While you’re running, have a professional check your form and help with fixing any stride. Get shoes specially made to run. Many specialized shoe stores will help you analyze your walking and find the right shoes.
What is side stitching? Why do I get them?
There are several factors that can cause side stitching, including previous diet timing, breathing patterns, and tension in the ligaments around the diaphragm.
Generally, you will maintain hydration before, during and after driving. Work on developing breathing patterns in sync with your progress during your run. Eat a light meal 2-3 hours before your run. And if you are feeling pain while running, stop and massage until the pain subsides, rather than trying to run the discomfort.
Ready to run?
Are you inspired? good. I’ll go ahead with the race. Remember that going too far will not set you up first. If you really want a goal to get your gear, find your local 5K and sign up. Then mark your calendar, improve your techniques according to your plan, and start taking your time by increasing the pace.
reference
- Ralston, Golden Week, Kilgore, L. , Wyatt, FB et al. Weekly training frequency effects on intensity gain: a meta-analysis. Sports – Open 4, 36 (2018). https://doi.org/10.1186/S40798-018-0149-9
- Sands, William & McNeal, Jeni & Murray, Steven & Ramsey, Michael & Sato, Kimitake & Mizuguchi, Satoshi & Stone, Michael. (2013). Stretching and its impact on recovery: a review. Strength and Conditioning Journal. 35. 30-36. 10.1519/ssc.0000000004.
- Lee, DC, Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure time running reduces all causes and the risk of cardiovascular death. American Journal of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058
- Oswald, F., Campbell, J., Williamson, C., Richards, J.. , & Kelly, P. (2020). A scoping review of the relationship between running and mental health. International Journal of Environmental Studies and Public Health, 17(21), 8059. https://doi.org/10.3390/ijerph17218059
- Williams PT (2013). You lose more weight from running than walking during follow-up 6.2 years ago. Medicine and science in sports and exercise, 45(4), 706–713. https://doi.org/10.1249/mss.0b013e31827b0d0a
Thank you to Yusuf Jeffers of the Mile High Run Club. If you are in your first (or next) marathon, consider a specialized marathon training program.
Featured Images: PeopleImages.com – Yuri A/Shutterstock
