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post #1 of 22 (permalink) Old 03-15-2006, 12:57 PM Thread Starter
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Q's for runners

To all the runners out there, what should i do to run faster without putting a lot more effort. Any tips, how should I position my feet, move my arms, etc. Anything will help. I have about two weeks, during that time I have to shave about 45 sec which is according to my treadmeter about 0.5 mph.
Should I start swimming to increase my lungs capacity?
Thanks for help, as this is very important to me please don't bs too much
THANKS!
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post #2 of 22 (permalink) Old 03-15-2006, 01:04 PM
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I don't know about changing your arm or foot position, but do what feels most natural when running.

To help increase your VO2 capacity I suggest interval training. If you're not familiar with that its where you run as fast as you can for 1 minute, depleting your O2 blood levels. Then you jog for 1-2 minutes and let them replenish, then run really hard for another minute. Keep doing this for 30-45 minutes. Do this no more than twice a week and after a couple of weeks you'll see quite a difference

This is what I do to help train for high altitude mountaineering.

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post #3 of 22 (permalink) Old 03-15-2006, 01:07 PM
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Well, the best way to increase speed is to build up endurance. So, there's no substitute for hard work. If you're running say, an 8k race, you need to be able to complete one 10k non-stop training run at least four different times before an event (Not in one session). After that, you'll find that the increased speed comes more naturally.

Another way is to start increasing the 'hills' portion of your workout. Hills build strength, which help speed as well. So, if you can combine the longer runs with added hills (don't go crazy, only an exta 2-3% incline here and there is all you need for Chicago-area races) you'll increase speed as well.

Finally, all your workouts should finish with the last 1/2 mile or 1/4 mile (depending on your endurance) faster than what you started with. Again, don't go nutso or you risk damage to muscles/ligaments, 10-15% increase at the end will give you an idea of how long/fast you can comfortably 'push'.

Then, when it comes to race time, you should be all set.

By the way, I originally tried to 'find' the 1/2 mile marker in a given race, but a better way is to time yourself, and if you're running 10 minute miles in a five mile race, then the 45 minute mark is the time to start your increasing speed and the moment you can see that finish line (or its banners) start hauling.

Good luck!

*** This advice is not medically sound.
*** only based on my experience and reading lots and lots of articles
*** Quitting smoking now greatly increases your speed, unless its cigars
*** Your Mileage May Vary
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post #4 of 22 (permalink) Old 03-15-2006, 01:16 PM Thread Starter
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Thanks
I think I need to be more specific here
I have to run 1.5 mile in 12:30 min. , currently Iam at 12:00 exactly which is 7.5 mph on an even surface on a treadmill. I've kept this pace for about a month or so now. I'll take the test also on a flat surface but not on a treadmil. I would like to build in extra time cushion for my own peace of mind.
I spend 40 minutes on treadmill about 3-4xweek, stairs 1-2 days and then the bike when my knees get tired.
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post #5 of 22 (permalink) Old 03-15-2006, 01:40 PM
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Quote:
Originally Posted by VoytekNT
Thanks
I think I need to be more specific here
I have to run 1.5 mile in 12:30 min. , currently Iam at 12:00 exactly which is 7.5 mph on an even surface on a treadmill. I've kept this pace for about a month or so now. I'll take the test also on a flat surface but not on a treadmil. I would like to build in extra time cushion for my own peace of mind.
I spend 40 minutes on treadmill about 3-4xweek, stairs 1-2 days and then the bike when my knees get tired.
get off the treadmill and run outside is my advice. It's tougher, especially if you have to run at night or dusk like I usually do. Chills' interval advice is pretty good, I use speed training once a week. I use either 30 or 60 seconds running, then double that time walking. I do at least 10 sets of that. Lately I've been adding in an additional 15 or so minutes of running, but that's mearly calorie burning. I don't know much about you, but shaving weight is a good way to drop time off running. I shaved close to a minute off my two mile run by dumping 20 pounds about 5 years ago (which has since came back).

Try and find a track outside to run on so you can time yourself. But if you HAVE to use a treadmill, kick up the speed to about 8mph, and keep that pace for 2 miles. Keep a mental note of when you pass 1-1/2 miles, but keep running past that to build endurance. You want to be tired, but not almost passed out.

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post #6 of 22 (permalink) Old 03-15-2006, 02:02 PM
 
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Some of the advice so far is fine, but you don't have time for training. Things that you can work on to improve your running in the short period of time would be working on your breathing and also the way you run. For example waisting energy. When running your arms will move in sequence with your stride (legs). Don't pump your arms or clinch your fists. Ideally you should have your elbows bent and your forarms parallel to the ground. When running your arms should glide along with your hands relaxed. You should not be able to sprint when you see the end. If this is the case you did not pace yourself correctly. One thing you could also try is pace someone that is a faster runner than yourself. Don't go to gunho and try to pace some one that is way faster you may burn yourself out to quickly. Hope this helps.
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post #7 of 22 (permalink) Old 03-15-2006, 02:02 PM
 
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+1 on the interval training and going outside (weather permitting).

If you can, find a track. Warm up for 5 min. Then, push yourself hard for 1 lap, then cruise at what is a normal running pace for 3-4 laps. Try to repeat this pattern 3-5 times, depending on how you feel. If no track, just substitute "minute" for "lap" and it'll achieve the same effect.

You can also add in a few real short full-out sprints at the end of one of your workouts for that added leg burn. If you need the ability to sprint at the end of this upcoming test run, it might help.

Good luck and let us know how it goes.
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post #8 of 22 (permalink) Old 03-15-2006, 02:25 PM Thread Starter
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Thanks for all your advices.
I'll be testing april 1st.
I'll keep you posted
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post #9 of 22 (permalink) Old 03-15-2006, 02:48 PM
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+1 on the losing weight part, but with only two weeks to go, you're not gonna benefit much from it. Protein will be key to help you out. Rest days are JUST as important, so don't overtrain (overstrain) yourself, especially since you're already well within the target range. As a bonus, don't forget adrenaline is a nice speed kicker as well, so once you're running this timed trial, you'll be mr.jackrabbit just fine!

good luck, and may the wind always be at your back.
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post #10 of 22 (permalink) Old 03-15-2006, 02:55 PM Thread Starter
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weight is not a problem, I think 6'2" @190lbs I'll try to drop a few more pounds
Adrenaline drinks and such don't go well with me. I love red bull but I can't have any before running or any other cardio workout.
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post #11 of 22 (permalink) Old 03-15-2006, 03:29 PM
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There are a lot of ways to run faster over distance just by efficient positioning. Although for something as short as 1.5 miles, that really doesn't come into play.

I know somebody already said it, but your best bet is to drop weight, add muscle, and increase lung capacity. I don't think you'll be able to do any of these in 2 weeks, other than dropping weight.

HIIT also works wonders for distances shorter than a few miles. If you've never done it before, you can see a great cut in your times within a few weeks. Bump your 1.5 mile distance up to 2 miles. Sprint your ass off for 30 seconds, then go to a slow jog or walk for 30 seconds, sprint your ass off again and repeat the cycle. 30 seconds is probably too short of a rest for you to handle, you can bump it up to a minute. Cut a few seconds off of the rest time every day. Eventually you cut the rest down to nothing, and you're running at a much quicker pace and significantly shortening your overall time.
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post #12 of 22 (permalink) Old 03-15-2006, 03:30 PM
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No, I meant Natural Adrenaline, what your own body produces.
As in "I'm going to WIN this race!"
As in what keeps miguel duhamel in the race, even after crashing at 80mph!
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post #13 of 22 (permalink) Old 03-15-2006, 04:32 PM
 
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Quote:
Originally Posted by nagaro4
Some of the advice so far is fine, but you don't have time for training. Things that you can work on to improve your running in the short period of time would be working on your breathing and also the way you run. For example waisting energy. When running your arms will move in sequence with your stride (legs). Don't pump your arms or clinch your fists. Ideally you should have your elbows bent and your forarms parallel to the ground. When running your arms should glide along with your hands relaxed. You should not be able to sprint when you see the end. If this is the case you did not pace yourself correctly. One thing you could also try is pace someone that is a faster runner than yourself. Don't go to gunho and try to pace some one that is way faster you may burn yourself out to quickly. Hope this helps.
Good advice here. It's easier said than done. One of your best bets to actually implement some of the advice from this thread is to ask someone who is a runner. By actually observing your form it could be very clear, very quickly, what you may want to work on changing. It should not only be a runner, but one with good knowledge. That too is easier said than done
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post #14 of 22 (permalink) Old 03-15-2006, 04:43 PM Thread Starter
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Right easier said than done since I don't know any runners. However, CLSB never fails (so far) .
I don't have much time to make major changes, I was looking for some things that I can adjust right now. I'm confident I'll make it, but I don't want to just make it. In fact i know I'll make it, there is just no other option for me.
Great Thanks to you all good people.
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post #15 of 22 (permalink) Old 03-15-2006, 04:53 PM
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Quote:
Originally Posted by nagaro4
Some of the advice so far is fine, but you don't have time for training. Things that you can work on to improve your running in the short period of time would be working on your breathing and also the way you run. For example waisting energy. When running your arms will move in sequence with your stride (legs). Don't pump your arms or clinch your fists. Ideally you should have your elbows bent and your forarms parallel to the ground. When running your arms should glide along with your hands relaxed. You should not be able to sprint when you see the end. If this is the case you did not pace yourself correctly. One thing you could also try is pace someone that is a faster runner than yourself. Don't go to gunho and try to pace some one that is way faster you may burn yourself out to quickly. Hope this helps.

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post #16 of 22 (permalink) Old 03-15-2006, 05:47 PM
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Is this for a police test?
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post #17 of 22 (permalink) Old 03-15-2006, 08:22 PM
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I use to run cross country in college. Great advice so far.

Watch your upper body when you run. Don't make fists as that is just wasted energy. Loosen up your grip if you are and your arms should move with you as you run, so you are using your momentum to help push you forward. You should be light on your feet, focusing your energy on propelling forward and not hopping as it is more wasted energy. Pace is very important. You are better off going at a constant pace rather than fast, slow, fast and slower.

And finally, stretching out and warming up is important. Get a good warmup in, breaking into a sweat and then allow yourself to cool down. You will run faster with a proper warmup.

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post #18 of 22 (permalink) Old 03-16-2006, 09:06 AM Thread Starter
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Quote:
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Is this for a police test?
yes
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post #19 of 22 (permalink) Old 03-16-2006, 05:24 PM
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You don't have to put up an incredible time...you'll be surprised how many people fail.
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post #20 of 22 (permalink) Old 03-16-2006, 05:30 PM
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Quote:
Originally Posted by VoytekNT
Thanks
I think I need to be more specific here
I have to run 1.5 mile in 12:30 min. , currently Iam at 12:00 exactly which is 7.5 mph on an even surface on a treadmill.
It's a pass/fail test... You don't get any more points if you do it faster than anyone else. Unless they changed the power test recently. If you pass the power, you move to the next section of the list creating process.

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post #21 of 22 (permalink) Old 03-16-2006, 05:40 PM
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Watch your posture. Make sure your hips are under your back that way you don't fight your body. Put a little sprint in with your runs. On a treadmill crank it for 1-2 min then back to your pace. On a track or street sprint a lap or block then back to your pace. Do one or two runs a week like this. That is how I cut my times down in the Army when you need points for a promotion and evals. This is for a 2 mile run at a 14:30 pace. I have not seen that in many moons but I am overweight and old and still clock in at 17:00 16:30 on a good day. I don't have many good days

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post #22 of 22 (permalink) Old 03-16-2006, 07:42 PM Thread Starter
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Quote:
Originally Posted by Pirate
It's a pass/fail test... You don't get any more points if you do it faster than anyone else. Unless they changed the power test recently. If you pass the power, you move to the next section of the list creating process.
Yes I know, I have taken this before and passed it (easily did it in 11miutes) but had to drop out of the process for personal reasons.
True it is pass/fail but I want to finish first, personal ambitions, testing, pushing myself to do better. Obviously if you know how to run properly, executing right moves, steps makes it easier.

Again, thanks for the great responses, advices, hopefuly I'll be able to return the favor if such need comes up. Thanks!!!
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