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In order to improve your running time, you need to include variety and challenge your performance through various stimulus. Here are 5 tips to help you improve your running time.  

1. Interval Training  

Expecting to increase your run time by continually running at the same pace overtime won’t get the job done. Instead, combine high-intensity burst of speed, followed by recovering for a short period. This will help increase your speed, endurance, and VO2 Max. For example, sprint for 20-30 seconds and follow that up with a recovery period for 1-2 minutes. Repeat this for 10 rounds. Then, as your body begins to adapt, you can begin to challenge yourself a bit more. Increase your sprint time, shorten your rest period, or increase your total volume of sprints. Check this out for some more guidance!

The Ultimate Guide to Interval Training | Fix.com

 

2. Rest Days  

Contrary to popular belief, more is not always better. For this reason, when it comes to exercise, our body needs to recover in order to reap the benefits. If you want to increase your running time, it’s important you take your recovery seriously. For instance, running 7 days a week will make it increasingly difficult to recover and ultimately lead to your body breaking down over time, leading to a poor performance. For this reason, run for 3-4 days a week and prioritize your recovery! This will help ensure your body is fit enough and has enough energy to endure another training session. Surley, listen to your body and it’s needs, it’s important you recover before taking that next run.  

The Importance of Rest Days for Runners

3. Consistency  

Just like most things, practice and consistency make you better. Expecting to increase your run time by running every 2 weeks isn’t going to cut it. Consistency and adhering to your running program will reap you the most benefits. You don’t have to set a new record every time you run. Evidently, It’s important you get your body trained in terms of the stress that comes along with running. 

 Consistency is Key

4. Increase Distance  

Every 1-2 weeks look to increase your running distance in order to enhance your endurance and cardiovascular output. For example, it’s important you track the distance to avoid increasing your mileage too often. This can lead to injury and mental and physical fatigue.  

How to Build Endurance | How to Build Running Endurance

5. Strength Training   

A strength training routine that places an emphasis on your posterior chain (glutes, hamstrings, back) as well as your core will be important! This will help you fight off any injuries that may be sustained from running.  Developing power and speed while also strengthening your lower body will be key in improving your running time and keeping your resilient and pain free. 

Repke Fitness can help you in your fitness journey to improve your running skills and help you with building strength. Give us a call today to get started 410-656-2121.

 Strength Training for Runners: Overlooked or Overhyped? | ISSA

Sources 

https://www.active.com/running/articles/5-tips-to-improve-your-running-form 

https://www.verywellfit.com/how-to-run-faster-and-improve-race-times-2911291