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amiznit 
LSU Fan
Missouri City
Member since Apr 2005
1712 posts
| OT Runners: how do I get faster? (Posted on 10/11/12 at 7:16 pm)
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
11101 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:18 pm to amiznit)
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
9183 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:18 pm to amiznit)
Mixing in some shorter distance sprints could help.
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Bunta
LSU Fan
Captain Lu-Natic
Member since Oct 2007
4320 posts
 Online
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:18 pm to BROffshoreTigerFan)
quote:
Mixing in some shorter distance sprints could help.
What I was going to suggest.
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BRgetthenet 
New Orleans Saints Fan
Member since Oct 2011
21901 posts
Online
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:19 pm to amiznit)
Start running faster.
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Athanatos 
Vanderbilt Fan
Baton Rouge
Member since Sep 2010
5612 posts
Online
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:19 pm to amiznit)
Tempo runs, fartleks, long runs, and vibram five fingers.
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fightin tigers
Downtown Prairieville
Member since Mar 2008
13280 posts
Online
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:19 pm to amiznit)
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 
Gonzaga Fan
Bruddalandia + Curry Mao Mao, buuuf
Member since Feb 2010
17792 posts
Online
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:19 pm to amiznit)
Fartlek
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91TIGER
LSU Fan
Lafayette
Member since Aug 2006
5456 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:19 pm to amiznit)
Read up on tempo run/interval training.
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BTHog 
Arkansas Fan
Member since Jul 2012
7144 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:21 pm to amiznit)
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
Montana Fan
On the trails
Member since Feb 2008
17810 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:21 pm to amiznit)
interval sprints, preferably 1/4 mile sprints
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chRxis
LSU Fan
Member since Feb 2008
4811 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:22 pm to amiznit)
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
Atlanta, GA
Member since Nov 2008
5769 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:23 pm to fightin tigers)
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 
Georgia Fan
Cumming, Georgia
Member since Oct 2011
8750 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:23 pm to amiznit)
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
7144 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:28 pm to ZereauxSum)
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 .gif)
Miami (FL) Fan
BR
Member since Apr 2012
557 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:28 pm to amiznit)
Find a track workout online.
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Salmon
Montana Fan
On the trails
Member since Feb 2008
17810 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:29 pm to BTHog)
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
3202 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:30 pm to fratinthehat)
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? (Posted on 10/11/12 at 7:35 pm to BTHog)
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
7144 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:37 pm to Gnarls Broccoli)
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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