Improving time and speed when running is something many individuals want to achieve. If you are constantly trying (and failing) to run a faster mile then we think this article will be of help.
Read on to find out about some great tips that will help you to beat your current personal best, and catapult you to success!
How To Run A Faster Mile
It doesn’t matter if you are a beginner or a long-distance runner, there is always a chance to improve your timing. Take a look at our list of tips below to give you a kick start.
1. Work Your Core
Running alone is a great workout, but a lot of the strength used comes directly from your core.
Engaging this part of your body when in action helps to minimize stress taken on by other areas such as the legs and arms. This gives us more energy to run that little bit faster.
2. Focus On Your Form
How you run has a huge impact on how fast and how far you go. If your form is bad, then it is unlikely that you will improve much. Exercises such as butt kicks, fast feet drills, and backward running are also recommended to instill these traits.
So what does a good form look like? Take a look at the following:
- Back straight
- Core engaged
- Stand tall
- Shoulders relaxed
This is just as important as the act of running itself. You must allow your body to recover sufficiently after each run to avoid becoming burnt out.
Warming up and cooling down are essential components and should never be overlooked.
Skipping either exercise increases the risk of injury, so taking two minutes on either side of your runs will help with the recovery process.
This doesn’t necessarily mean you have to lie in bed all day. Feel free to take part in some light exercises such as walking or yoga to keep your muscles active.
4. Pace Yourself
If, for example, you are planning to run a 5K in under 30 minutes, break it up into sections. There are 3.1 miles in a 5K, so let’s work with three miles.
Divide your 30 minutes into three sections and set yourself a goal of 10 minutes a mile. Having this goal will challenge your body to run faster.
It should be noted that 10 minutes a mile isn’t for every day, so if this seems pretty ludicrous to you, then set yourself a sensible target.
5. Eat Well And Drink Plenty
Eating a healthy, nutritious diet filled with plenty of fruits, vegetables and protein is the key to giving your body the energy it needs when training. Of course, you should allow yourself treats here and there!
Drinking at least 2 liters of water a day not only keeps you hydrated, it also lubricates the joints and delivers oxygen throughout the body.
6. Take A Different Route
If you tend to stick to the same route on every run, you are not challenging your body enough.
Try mixing it up and train in a different area with bigger inclines and hills.
If you use a running app, you will see how this affects your timing when you get home.
7. Interval Training
HIIT training (high-intensity interval training), is one of the best things you can do to improve your speed and stamina.
These short bursts of intense exercise not only increase strength throughout your body, but also improve confidence when running.
The most convenient factor about interval training is that it can be done when running.
To incorporate this into your routine, try sprinting for 300 meters and then lightly jog or walk for two minutes. Repeat this for ten minutes.
8. Let The Music Play!
Listening to fast, upbeat music is a fantastic way to push yourself.
There are thousands of running playlists out there to keep you motivated and focused when on the move. You could even put your own together filled with your favorite dance anthems.
9. Don’t Stress
You may start to become impatient if you don’t see any improvements straight away. Try not to worry so much!
As long as your form is correct, your core is engaged, and you are feeling fit and healthy, then your goal can and will be achieved.
What Is The Average Time To Run A Mile?
The average time to run a mile is about 10 minutes for a non-competitive, frequent runner. If you are a beginner, this may take between 12-15 minutes, depending on your level of fitness.
With lots of training, recreational runners can reach a sub-7-minute mile. Running a mile in under 7-minutes is a great achievement.
Athletes are able to average a mile in around 5 minutes. However, this is only possible through years of training and dedication.
How To Increase Your Stamina
To run faster and further, your physical and mental health will need to be in top shape. Check out our list below to give a kickstart to your stamina:
#1. Run frequently. If you are training once a week then don’t be frustrated when you don’t see a difference. You need to be pounding the sidewalk at least three times a week if you want to get any better.
#2. Drink caffeine to improve your performance. Try having a shot of espresso before bolting out of the door.
#3. Stay hydrated. Taking a bottle of water or a sports drink with you when running will add some energy to your body.
It might not be a great idea to drink too much, however. Overhydrating can leave you feeling bloated along with the need to visit the bathroom.
The Bottom Line
Whether you are running to lose weight, to take part in a competition, or to improve your mental health, the tips above are a starting point to help you run a faster mile.
Focusing on form, engaging your core, and providing your body with the right nutrients along with plenty of water, are helpful factors when it comes to achieving that goal.
And don’t worry if you don’t see any changes straight away, your timing will improve the longer you keep at it.