How To Improve Your Running Time

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Shave precious seconds off your running time and you just might win your next 5K.

To complete this How-To you will need:

Running shoes
Interval training
Strength training
Cross-training
Time trials
A caffeinated beverage

Warning: Always consult a physician before attempting to do any exercise or exercise plan.

Step 1: Get proper running shoes

Acquire the proper running shoes. Go to a specialty store and get fit for a quality pair. Don't wear your running shoes for anything but running.

Step 2: Practice interval training

Practice interval training by running on a track at your race pace for two to three minutes followed by a 90-second rest. Aim for 90 strides in 30 seconds, alternating hills and sprints. Do intervals no more than twice a week, and rest the day after your interval.

Tip: Stay hydrated by drinking plenty of water, especially before and after workouts.

Step 3: Increase long runs

Increase the length of your long runs every two weeks to improve endurance and concentration. Long runs should be a slower per-mile pace than your race pace. Stretch, warm up, and cool down after workouts.

Step 4: Do strength training

Do strength training to keep your body injury free. Increasing muscle tone in all areas of your body helps you on longer run days and gives you greater power.

Step 5: Add other workouts

Add other types of workouts, such as biking or spinning, a few times a week. You'll increase your fitness level and strengthen your leg muscles, which will translate to better run times.

Tip: Extra weight slows you down, so eat right and lose weight if you need to.

Step 6: Substitute time trials

Substitute your interval workouts with one-mile time trials before your next race. You'll get a better idea of your pace and give yourself time to tweak your workout.

Step 7: Drink a caffeinated beverage

Drink a caffeinated beverage 30 to 60 minutes before a race. Studies show caffeine can improve performance.

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Category:

Sports

Tags:

• HealthBeauty
• improving
• running
• time
• faster
• marathon
• sports
• fitness
• jogging
• track
• better

[wrestlelover7]

@AJcubed Do you know if it wasn't for VEVO, we'd have to pay like 5 dollars a month just to go on YouTube? VEVO is what keeps all of this free man, sure maybe we have to sit through these 15 second crappy commercials sometimes but it beats paying money any day. Thumbs up to keep THIS at the top.

[piperchangisanass]

Things you'll need: a cage with a lion in it

blood

Step 1: Smear blood on the runner

Step 2: open the cage

step 3: run for your life

step 4: don't die

[bevon17]

OK who lobbied in the caffeine advertisement

[mandykate319]

Only howcast would make someone smile while they ran

[ktshippy]

If I drank caffeine before a marathon, there'd be a 100% chance of me shitting myself half way through.

[QwertySkill]

1:10

woman pushups LOL

[tAKiDA96]

is it just me or is it creepy that she smiles all the time?

[LizzieAnna115115]

@fishwish901 18:10 is a great time for the 2 mile, especially if you've never run it before. The 2 mile is a very difficult race, especially for runners like me who run the 400m. Are you big or tall for you're age?? If you are you probably carry around a lot more extra weight than someone who is average or small. If you keep trying and push yourself you will run better every time. Take it from a 12 year old who trains 4 times a week and has been for a year and a half

[DetJohnKimbel]

@JewelOriginals You read my mind

[TABerselli]

@fishwish901 without any training 18:10 isn't bad. I could probably do a 2mile in about 19min when I was 11, but I was able to get my times below 16min from running 3miles a day for a season. I took over a year off from running, then I started running 5miles a day at an easy pace when I was 14; I got my times below 14min in a season. The good thing about endurance races is it's easy to improve your times if you train.

[JewelOriginals]

i definitely do not smile or look that happy when im running.

[yoyo44ish]

thx for the tips!!