How to improve my running

Running on a treadmill isn't quite the same as running outside, but the cardio base you can build up on a treadmill will translate to outdoors if and when you are ready. I prefer to run on a treadmill for exercise because I don't like running. I run to build my cardio base for CrossFit and weight lifting. With that said, to answer your question, here are some suggestions -

1. Google "running cadence" and do some research on the subject (if you don't know what it is really). Having an understanding of cadence wasn't quite a "break through" moment in helping my running, but it sure helped a lot. I have a Polar Bluetooth cadence sensor (goes on your shoe) that syncs to my Polar M400 and it lets me monitor my cadence while running. Fixing cadence can help you run farther without getting as tired.

2. Mix up the type of running you are doing. If you are not doing it, add in some HIIT running (10-15 minutes is enough) and also some "hill running" (20-30 minutes). Lots of information out there on HIIT, but you basically will go all out sprint for 20-30 seconds, then rest (or jog lightly) for a minute or so. Do 6-7 rounds of that and by the end you should be ready to collapse. If you are not, it's not HIIT. Also, you can set the incline up for this as well to make it harder. I do mine at 6-7% incline. For hill running, I usually warm-up, then run on incline (something that makes you work) for 5 minutes, then set it on the lowest decline (if you have one) and run that way 5 minutes, then incline, then decline, and cool down. Set the speed on incline at something that makes you work but doesn't exaust you (it's not HIIT) and on decline you should try to set the speed higher since you're going "down hill". It does work your quads a good bit, but will get your feet used to turning over faster to keep up (cadence understanding will help here too). Only 1 day a week would i do a longer steady state cardio type run (i.e. 60 minutes of something that doesn't tire you out). But, all 3 different types of cardio help in the long run.

3. If you are running at 6 MPH (10 min mile), next time try to go at 6.1 MPH. Most treadmills will increment speed in 0.1 MPH increments. You won't tell the difference between 6 and 6.1. Once you get used to 6.1, even in the same session, bump it to 6.2. Go up .1 at a set frequency (i.e. every 5 minutes). Pretty soon you'll be running faster miles without realizing it.

4. If you're not, add strength training to your routine. Especially leg work. Squats, lunges, stiff leg deadlifts will help your legs and posterior chain, which will give you more power for your runs.

@Upstate_Dunadan - May I ask what cadence sensor you have? I have an M400 and am interested in getting one, and not sure which is best for running. Most of them only talk about using them for cycling.

Thanks.

First off, running a single mile in 10 minutes is actually pretty good.
Next question: When you run that mile in 10 minutes, could you maintain a conversation out loud with a running partner without getting out of breath? ...or if you are running by yourself, could you sing a song out loud without struggling for a breath? If you can't do either, then you are actually running too fast.
Find the pace that is comfortable where you could maintain a conversation or sing a song out loud and stick with that. That is what we call our easy "conversational" pace.
Once you find that pace, try working on 2 miles at that easy "conversational" pace.
Then work on 3 miles.

Start by running 3x a week (with a rest day or at most 2 in between runs).
When you can run 3 miles 3x a week, then you will want to pick a day for your long run day.
That is usually Saturday or Sunday for most people who work Mon-Fri jobs.

Slowly build your long run day up to 6 miles will maintaining 3 miles on your other 2 days of running.
At most, add 1 mile each week to this long run. You can add a mile every other week, or every 2 weeks.
Depends on how you feel.
Once you can run 6 miles on your long run and 3 miles on your other 2 days, work on 4 miles on your other 2 days.

All of this is at your Easy "conversational" pace.
repeat this progession of slowly increasing your long run and your other 2 run days.
At a point, you may want to add a third day in addition to your long run (M-W-F-Sat for example).

The idea is to slowly add the miles. You will naturally get faster if you maintain your easy pace and build up the mileage.

Join my running challenge to get new friends and encouragement.
http://community.myfitnesspal.com/en/discussion/10292327/december-2015-running-challenge



https://www.youtube.com/watch?v=veAQ73OJdwY

Upstate_Dunadan wrote: »

Running on a treadmill isn't quite the same as running outside, but the cardio base you can build up on a treadmill will translate to outdoors if and when you are ready. I prefer to run on a treadmill for exercise because I don't like running. I run to build my cardio base for CrossFit and weight lifting. With that said, to answer your question, here are some suggestions -

1. Google "running cadence" and do some research on the subject (if you don't know what it is really). Having an understanding of cadence wasn't quite a "break through" moment in helping my running, but it sure helped a lot. I have a Polar Bluetooth cadence sensor (goes on your shoe) that syncs to my Polar M400 and it lets me monitor my cadence while running. Fixing cadence can help you run farther without getting as tired.

No need to complicate this. learning cadence at this point is not necessary unless she complains of aches and pains and we can attribute poor running form with this. Not saying that learning cadence is a bad thing, just too much right now. Just go out and run for now.

if you really want to know the secret to candence, is simple: 180 steps per minute is "ideal" (or 90 right foots per minute). The idea is to have quicker but shorter steps so that you get the idea of having your feet land under your hips 9as opposed to way out front). If that seems too much thinking for right now, then skip the cadence for now. Not that important.

Upstate_Dunadan wrote: »

2. Mix up the type of running you are doing. If you are not doing it, add in some HIIT running (10-15 minutes is enough) and also some "hill running" (20-30 minutes). Lots of information out there on HIIT, but you basically will go all out sprint for 20-30 seconds, then rest (or jog lightly) for a minute or so. Do 6-7 rounds of that and by the end you should be ready to collapse. If you are not, it's not HIIT. Also, you can set the incline up for this as well to make it harder. I do mine at 6-7% incline. For hill running, I usually warm-up, then run on incline (something that makes you work) for 5 minutes, then set it on the lowest decline (if you have one) and run that way 5 minutes, then incline, then decline, and cool down. Set the speed on incline at something that makes you work but doesn't exaust you (it's not HIIT) and on decline you should try to set the speed higher since you're going "down hill". It does work your quads a good bit, but will get your feet used to turning over faster to keep up (cadence understanding will help here too). Only 1 day a week would i do a longer steady state cardio type run (i.e. 60 minutes of something that doesn't tire you out). But, all 3 different types of cardio help in the long run.

No no no. Not right now. Right now all she needs to do is build up an aerobic base. Just work on that easy 'conversational" pace I described above for now. The other types of running comes later on after you build a base.

Upstate_Dunadan wrote: »

3. If you are running at 6 MPH (10 min mile), next time try to go at 6.1 MPH. Most treadmills will increment speed in 0.1 MPH increments. You won't tell the difference between 6 and 6.1. Once you get used to 6.1, even in the same session, bump it to 6.2. Go up .1 at a set frequency (i.e. every 5 minutes). Pretty soon you'll be running faster miles without realizing it.

No no no. Do not run faster. Run slower but further. Again, think EASY & CONVERSATIONAL.
Try running outside on the nice days or when it warms up. treadmills get boring for most people after running for more than 20 minutes. Thus the term: "dreadmill". Outdoor running is way more interesting.

Upstate_Dunadan wrote: »

4. If you're not, add strength training to your routine. Especially leg work. Squats, lunges, stiff leg deadlifts will help your legs and posterior chain, which will give you more power for your runs.

Nothing wrong with this advice. Core, hips, and leg workouts will be what you need the most.
You can even do one legged squats (no weights), planks, side planks, clams, side lunges, one legged deadlifts. You can youTube videos on these exercises as well.

I couldn't run 100 meters in March this year. Now I can run 10km in an hour, maybe less now. I used couch to 5k, but I didn't take it all the way to the end.

Once I was able to run a solid 20 minutes without waking, I swapped to using the zombies, run! app (being chased by zombies did wonders for my motivation... and speed). I started off running 10 minute miles, now down to about 8 and a half, so it is possible.
I'm also doing strength training to prevent injury (shoulders, hamstrings, glutes, core).

I haven't intentionally been doing any speed work, but I've gotten faster naturally from practice. Three days a week, not trying to push myself too hard, resting appropriately.
Also, getting some good shoes and changing them before they get too worn out will make all the difference.
Good luck!

Upstate_Dunadan wrote: »

utahmomof10 wrote: »

@Upstate_Dunadan - May I ask what cadence sensor you have? I have an M400 and am interested in getting one, and not sure which is best for running. Most of them only talk about using them for cycling.

Thanks.

Polar Bluetooth Stride Sensor

Thank you!