Any advice on how to run faster? I will take all the help I can get. It's the rainy season but I can't afford to stop in spite of the risk.

2017-08-07T21:41:16-04:00

I'm all around healthy and thin but I'm not a fast runner yet. I was a bookworm but now I want to be athletic.

Response by CW3 Private RallyPoint Member made Aug 7 at 2017 10:06 PM

2017-08-07T22:06:25-04:00

Just run, LOL. No but seriously running is actually the only thing that helps you get better at running. However, getting faster (at least for me) involves interval training and if you have it, timing yourself in terms of laps. You combine that with an periodic distance running and you should be good. Don't forget to take resting days from running. You can't run every day (I usually do every other day).

Response by SFC Joseph Weber made Aug 7 at 2017 10:22 PM

2017-08-07T22:22:40-04:00

I hadn't a serious accident way back when and wind sprints helped me a lot. Lots and lots of sprints.

Response by SGT Private RallyPoint Member made Aug 7 at 2017 10:30 PM

2017-08-07T22:30:45-04:00

Switch it up. My favorite legs and running workout plan:
Day 1 (Mon or Tue) - Lunges, jumping lunges, HIIT (high intensity interval training) running as a circuit

Day 2 (Fri or Sat) - long distance run

Response by CPT Private RallyPoint Member made Aug 7 at 2017 10:41 PM

2017-08-07T22:41:13-04:00

What works for me is running either 400 or 800m repeats at a fairly quick pace. I actually rarely run 2 miles at all leading up to my PT test these days and I really haven't lost any speed.

Response by LTC Jason Mackay made Aug 7 at 2017 11:17 PM

2017-08-07T23:17:13-04:00

When I hit a speed wall, I remembered that even single called organisms respond to pain. I would mix my outdoor running work outs with treadmill work. I had a 30 minute workout on the treadmill, which was a adaptation of the Body for Life cardio work out. I would start with a pace that was comfortable (say 50% of my max). Two minutes. Then I would incrementally increase the speed of the treadmill to 60% 1 minute. Then 70, 80, 90. Back down to 60%, 1 minute intervals to 90%. I would do three of these (graphs like a saw tooth) up to 90%. On the fourth, I would go to 100%, then back down to 50% for one minute. That takes twenty (20) minutes....and you should be broke off at that point. In the very beginning, you may only be able to push that hard for 20 minutes.

In the beginning, simply try and run the remaining 10 minutes at the slower pace. As you get better, run 50% for 2-3 minutes, then ramp up to 60, 70, 80, 90, 100, 110%....back down to 50% and finish out 30 minutes. As you get better, start integrating slight grade increases to the speed increases.

The other thing I would do is run three or four miles, but run the first two like I am on the APFT...then just kind of finish the three or four at whatever pace I finished at.

Response by PFC Leander Yazzie made Aug 7 at 2017 11:21 PM

2017-08-07T23:21:47-04:00

Step 1.
Sit down.
Step 2.
Read a autobiography on running.
Step 3.
Eat ice cream.

Step 4.
Go to sleep.

Step 5.
Wakeup.
Step 6.
Fuck everything I just told you.
Fuck it all!

Step 1.
Dress your neighbors as zombies and run like hell!!

Response by Cpl Justin Goolsby made Aug 7 at 2017 11:47 PM

2017-08-07T23:47:51-04:00

Well not really the best advice because I'm a slow runner myself, but I'm also a pace runner, so I'm always consistent in my runs. The thing I've seen a lot of people do to work on their speed is to increase the speed on the treadmill to force them to get used to running faster. I personally can't run on a treadmill, so I typically would race myself between little checkpoints I'd set up for myself. I have shaved a couple minutes off my times, but I am by no means a 6 minute miler.

Response by 2LT Private RallyPoint Member made Aug 8 at 2017 1:08 AM

2017-08-08T01:08:40-04:00

Lots of mixed guidance in this thread, but a tried and true way of becoming a better runner is to start with long slow runs to develop a decent base, then to mix in interval training to actually get faster.

Not sure what you're running right now, but try to mix in some long runs to gain endurance -- maybe 4-6 miles at a 10 min pace? The point of these runs is not speed, so don't run so fast that you can finish. Other than that, mix in some interval runs. 800m track repeats are great, but I prefer 60-120s. 60 seconds of running at maximal effort followed by 120 seconds of walking. I think being able to do somewhere between 8 and 12 of these is a good goal, but 6 iterations is also a good starting point.

Also, I can tell you are eager to start running, but be careful not to overdo it. Going from 4 miles a week to 20 miles a week will take a toll on your body, and stress fractures or plantar fasciitis is the last thing you want.

Response by Sgt Private RallyPoint Member made Aug 8 at 2017 1:22 AM

2017-08-08T01:22:25-04:00

Sarah Zayas Use a treadmill so that you are not running on wet slick surfaces. Make sure that you do stretching exercises and look for slow and steady progress. Good luck!

Response by SSgt Private RallyPoint Member made Aug 8 at 2017 1:25 AM

2017-08-08T01:25:38-04:00

It really depends on whether you're going for sprints or distance. For distance, you should run farther at your normal pace, so that when you are adjusting to the longer distance, you are able to run faster over a shorter distance. For sprints, leg workouts that focus on explosiveness are best.

Response by SFC Scott Parkhurst made Aug 8 at 2017 2:26 AM

2017-08-08T02:26:01-04:00

First of all I want to say good for you for wanting to better yourself and stay in shape and do better! I was a MFT (Master Fitness Trainer) and we stressed that not to worry about putting in "miles" at least for now. It's about how your doing it. Believe it or not the easiest way to get faster and larger lungs is sprint from telephone poles to telephone poles. Use landmarks and be careful of course to not twist your ankle(s). Then to longer sprints. What your doing is trying to build up endurance. Then you work on more distance. Along with strength training too. Also focus on your breathing technique. There's more or course and some folks here have given you some great advice so far! But it's all about your body and lung and muscle type too and and some people are more prone to be distance runners and some are better sprinters because of muscle twitch. So don't beat your self up if it starts out slow. Just have fun and keep at it. Good luck and let us know how your doing please?!

Response by SGT Private RallyPoint Member made Aug 8 at 2017 7:36 AM

2017-08-08T07:36:45-04:00

relax your hands, practice your breathing, stay on the ball of your feet, and do some 60/120s (run 60 seconds / walk 120 seconds)

Response by Cpl Private RallyPoint Member made Aug 8 at 2017 7:41 AM

2017-08-08T07:41:11-04:00

There was a time when I could run 3 miles in about 16 minutes.
When I started running I was doing it at about 26-27 minutes, and all I did was run more. Running is more of a mental state than a physical limitation in most cases. There are some specifics behind decreasing run times, such as; building muscle in your legs, core and cardio. But honestly, if you just run one day, let's say 1.5 miles and it take you 15 minutes, the next day work on shorter distance. Find out how long it'll take you to run a specific distance, then segment that distance until your segments (combined) are faster than what your goal is. Then you need to focus on increasing stamina and endurance, which just comes with eating right, drinking water, and running longer distances (even if the pace is slower than what you want). The key is to not give up, because once you feel defeated and that you've plateaued, they come true.

Response by SSG Private RallyPoint Member made Aug 8 at 2017 7:43 AM

2017-08-08T07:43:22-04:00

As another responder said, there is mixed advice so you'll get many bits of input. You ask for advice about getting faster and they will respond with what works for them. I'm a horrible runner. Every one I've been stationed with tries to give me advice and I'll try it and it often times does not work. Mostly, because the things that keep me from running faster are not the same things that kept them from running faster. That being said, here's my blurb.

What holds you back from running faster? Is it because of your muscles, your breathing, your stride, pain somewhere specific, etc, etc? One thing that works well is sprints as you said you've been working on. There are interval running that helps and many ways to do it. Building up to it with 15 sec sprint along with 45 sec jog/walk, and building up to 30 sec sprint with 90 sec walk but then you are trying to keep track of a clock. Another form of sprinting to build up like that when outdoors is Fartlek (Swedish for "speed play"), kind of like when we played tag as a kid where you'd dash, rest, keep moving, dash, etc. You identify while running an object up ahead like a tree/light post/hydrant/car and when you jog up to that point you sprint to another point you identify further down the road where you resume jogging. On a track this is done as jogging the straight section while sprinting the curves. Some treadmills will also have an automatic interval setting. Running more than 2 miles periodically will also help because later on, you're doing "only" 2 miles.

Stair stepping is also pretty good at strengthening your legs and hip flexors because of the action. I will also use ellipticals for low impact as a workout interspersed set for high resistance. If you're working out on a treadmill, then having it at an incline will also help strengthen your running. Doing hill running outdoors should also help. Doing squats while holding a kettle bell or other weight in front of your chest can also help strengthen your legs, and lower back which should help your run.

There's so many other pieces of advice but if you provide more on what is hurting your run, we can target the advice a bit better rather than scatter shot.

Response by Capt Private RallyPoint Member made Aug 8 at 2017 8:47 AM

2017-08-08T08:47:29-04:00

Mix in sprint interval training once a week. Start with something easy like 8x100 meters with 60-90 sec rest in between for the first week and work your way up to 10x100 and then start mixing in some 200 and 400 meter intervals. The training day itself will seem shorter than those long runs but you work capacity will jump pretty quick.

Response by MAJ Private RallyPoint Member made Aug 8 at 2017 8:51 AM

2017-08-08T08:51:23-04:00

It's hard to answer since I don't know what you're currently doing but the bottom line is this, if you want to run faster, you have to run more. Speed work is also important but total mileage is key. Don't do too much too fast though. That will only get you hurt. Increase your weekly mileage by no more than 10% each week. Getting faster takes endurance and getting endurance takes time. There are no shortcuts.

Response by CDR Private RallyPoint Member made Aug 8 at 2017 10:23 AM

2017-08-08T10:23:06-04:00

1) Learn to run more efficiently. There are many good articles on the subject; click on the following link to view an example: https://www.runnersworld.com/ask-coach-jenny/3-simple-ways-to-improve-running-efficiency

2) Join the military (ha!). I see your profile reads "Potential Recruit." If you join, the Army, Navy, Air Force, or Marine Corps will definitely assist in your running goals!

3 Simple Ways to Improve Running Efficiency

Want to run faster while using less energy? Here’s how to train your body to be a more efficient machine.

Response by SFC Private RallyPoint Member made Aug 8 at 2017 10:30 AM

2017-08-08T10:30:01-04:00

Look at HIIT it's really good I use that a lot for apft failures.

Response by SFC Stephen King made Aug 8 at 2017 10:36 AM

2017-08-08T10:36:38-04:00

My perspective is different than others. Squat more build your legs.

Response by Cpl Private RallyPoint Member made Aug 8 at 2017 1:26 PM

2017-08-08T13:26:57-04:00

The best way I have come to find, albeit it takes a while, is to get on the treadmill and run as fast as you can for as long as you can. The next day try to go farther. Do the same thing everyday and soon you will be running 3 miles in 18 min.

Response by SSG Crescencio Lamas made Aug 8 at 2017 11:02 PM

2017-08-08T23:02:44-04:00

always do 10k runs on your own ride a bike if you live close to post ride a bike to work always check where there are any kind of runs for fun in the weekends the more you run for distance the more you build indurance and with indurance comes speed and you will be able to run faster

Response by SFC Michael Hasbun made Aug 9 at 2017 6:47 PM

2017-08-09T18:47:32-04:00

Always pretend there's a mountain lion chasing you ;o)

Response by Spc 1 J W. made Oct 9 at 2017 3:43 PM

2017-10-09T15:43:57-04:00

Fartleks
https://www.runnersworld.com/fartlek

Fartlek

Fartlek is Swedish for "speed play," and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and...