OT Runners: how do I get faster? | TigerDroppings.com

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amiznit
LSU Fan
Missouri City
Member since Apr 2005
1749 posts

OT Runners: how do I get faster?


I started running a couple of months ago. I typically go on a 3.3 mile run around the neighborhood 2-4 times a week and usually finish in just over 30 mins (pretty much a 9:30min/mile clip). You might laugh but this is significant progress for me since I wasn't able to run but 1-2 minutes before getting winded at the beginning of August when I started.

Anyways, I'd like to get down to a sub 8 min/mile rate, preferable down to 7:30/mile. What are some ways to increase speed while still being able to complete the run (and maybe even go longer distances)?







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tiggerthetooth
LSU Fan
Big Momma's House
Member since Oct 2010
13978 posts

re: OT Runners: how do I get faster?


Leg workouts worked into a regular cardio routine. Eat right, take care of your body etc.





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BROffshoreTigerFan
USA Fan
Youngsville
Member since Oct 2007
9565 posts

re: OT Runners: how do I get faster?


Mixing in some shorter distance sprints could help.





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Bunta
LSU Fan
Captain Lu-Natic
Member since Oct 2007
6215 posts

re: OT Runners: how do I get faster?


quote:

Mixing in some shorter distance sprints could help.

What I was going to suggest.






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BRgetthenet
Golf Board Smash Lab™ CEO
Member since Oct 2011
56494 posts

re: OT Runners: how do I get faster?


Start running faster.





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Athanatos
Vanderbilt Fan
Baton Rouge
Member since Sep 2010
6387 posts
 Online 

re: OT Runners: how do I get faster?


Tempo runs, fartleks, long runs, and vibram five fingers.





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fightin tigers
Downtown Prairieville
Member since Mar 2008
20557 posts

re: OT Runners: how do I get faster?


intervals.


what worked for me was 1/4 mile as fast as I could sustain.
1/4 mile a little above a brisk walk.
repeat for at least 2 miles.






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Dandy Lion
Georgia Fan
Regnum Asturorum
Member since Feb 2010
30955 posts

re: OT Runners: how do I get faster?


Fartlek





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91TIGER
LSU Fan
Lafayette
Member since Aug 2006
6210 posts

re: OT Runners: how do I get faster?


Read up on tempo run/interval training.





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BTHog
Arkansas Fan
Member since Jul 2012
8335 posts

re: OT Runners: how do I get faster?


Nothing wrong with those times for someone just starting out. Ive been running for 20 plus years.

If i push it i can run a sub 5:30 second mile. But not when im running multiple miles.

You get faster by running. Its the only way. Do you have good shoes?






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Salmon
USA Fan
On the trails
Member since Feb 2008
26607 posts

re: OT Runners: how do I get faster?


interval sprints, preferably 1/4 mile sprints





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chRxis
LSU Fan
The Promised Land
Member since Feb 2008
5837 posts

re: OT Runners: how do I get faster?


dynamic leg exercises…. squats, box jumps, and make sure you work your hamstrings just as much as your quads…. one set of muscles pulls the legs forward, one pulls it back…. evenly train them and it will make the most of your running…

but know that you are somewhat limited by genetics…. you may see some speed increases, but it likely won't be dramatic…. but if that doesn't matter then do your thing






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ZereauxSum
LSU Fan
Lot 23E
Member since Nov 2008
7914 posts

re: OT Runners: how do I get faster?


quote:

what worked for me was 1/4 mile as fast as I could sustain.
1/4 mile a little above a brisk walk.
repeat for at least 2 miles.


This.

You have to mix sprinting into your runs. I run about as frequently as the OP but do 2-3 miles one day and 1 mile as fast as I can the next.






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dawgfan24348
USA Fan
Cumming, Georgia
Member since Oct 2011
15389 posts

re: OT Runners: how do I get faster?


Step 1: Make a rocket, don't ask me how just do it
Step 2: Stick the rocket up your ass
Step 3: Lite fuse to rocket
Step 4: You are now the rocket man






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BTHog
Arkansas Fan
Member since Jul 2012
8335 posts

re: OT Runners: how do I get faster?


Really? I just run 5 miles 5 days a week and swim 3 miles. Each day the other two days.





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fratinthehat
Miami (FL) Fan
BR
Member since Apr 2012
894 posts

re: OT Runners: how do I get faster?


Find a track workout online.





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Salmon
USA Fan
On the trails
Member since Feb 2008
26607 posts

re: OT Runners: how do I get faster?


if you want to run faster, you have to train faster

pretty simple






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TigerTreyjpg
LSU Fan
Monroe, LA
Member since Jun 2008
4897 posts

re: OT Runners: how do I get faster?


Intervals and fartlicks. If the fart's bad enough, you'll run like a scalded dog.





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Gnarls Broccoli
Onett
Member since Jun 2011
1675 posts

re: OT Runners: how do I get faster?


quote:

Really? I just run 5 miles 5 days a week and swim 3 miles. Each day the other two days.

You must be an Olympic athlete or a Navy SEAL...






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BTHog
Arkansas Fan
Member since Jul 2012
8335 posts

re: OT Runners: how do I get faster?


Why? Thats the only working out i do and has been fr years.

I am retired military. Though and yes in good shape.






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