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LoneStar23
LSU Fan
USA
Member since Aug 2019
1705 posts

I improved my mile pace by a full minute in one day
I used to be an avid runner then stopped for the past year. I recently picked it back up but noticed my pace was significantly slower than in the past. I knew I didn’t have the best form so I watched a YouTube video on proper running form and instantly saw a 1 minute improvement in my pace. Didn’t realize how much of a difference this can make


LSUfan20005
LSU Fan
Member since Sep 2012
6362 posts

re: I improved my mile pace by a full minute in one day
Most people simply run like shite.

Kudos to you for improving


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steve123
Member since Jul 2011
837 posts

re: I improved my mile pace by a full minute in one day
Any chance you could do us a solid and provide that link?


LoneStar23
LSU Fan
USA
Member since Aug 2019
1705 posts

re: I improved my mile pace by a full minute in one day


LoneStar23
LSU Fan
USA
Member since Aug 2019
1705 posts

re: I improved my mile pace by a full minute in one day
Specifically I was heel striking and not doing the “scraping the ground” portion he talks about. Those two things alone helped me a lot and it felt a lot better running


SkintBack
Navy Fan
SoLo
Member since Nov 2015
746 posts

re: I improved my mile pace by a full minute in one day
Just curious, what is your mile time? I am in the middle of getting in shape. In April I ran 10:16. In May I ran 9:21. Last month I ran 8:52. This morning I ran 8:01. I'm about to turn 43 and I'm 220 lbs. I know that is a lot of improvement, but I am just wondering where others are at. Thanks


pwejr88
LSU Fan
Friend of Bill W.
Member since Apr 2007
31753 posts

re: I improved my mile pace by a full minute in one day
Do you breathe in mouth out nose or the other way?


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LoneStar23
LSU Fan
USA
Member since Aug 2019
1705 posts

re: I improved my mile pace by a full minute in one day
I’m at about 7:50-8:10 for pace at the moment


SkintBack
Navy Fan
SoLo
Member since Nov 2015
746 posts

re: I improved my mile pace by a full minute in one day
Nice, thanks!


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OysterPoBoy
LSU Fan
City of St. George
Member since Jul 2013
20953 posts

re: I improved my mile pace by a full minute in one day
Are you talking about what pace I normally run or how fast I can do a mile?

I run slow, around 10:00 but tried a mike a few weeks ago and did 7:30. I’ve been at it about a year now.


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LSUfan20005
LSU Fan
Member since Sep 2012
6362 posts

re: I improved my mile pace by a full minute in one day
quote:

Specifically I was heel striking


Your body will thank you! You should notice less issues now that you've fixed this.


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SkintBack
Navy Fan
SoLo
Member since Nov 2015
746 posts

re: I improved my mile pace by a full minute in one day
Yea mainly max effort in the mile. I've been in the gym more than I've been running, but for the next six weeks I'm going to focus more on running and HIIT workouts. Trying to shed 10lbs of fat. But timing myself really motivates me to push harder versus just running blind.


jdaute2
LSU Fan
lafayette, LA
Member since Nov 2012
789 posts

re: I improved my mile pace by a full minute in one day
I can typically do short runs (4-6) miles pretty quickly if it’s not too hot and I’m loose. I don’t like to run much further due to foot issues and I lose some muscle mass as I’m already pretty thin as it is. Did a 4 mile run for time last month and ran 22:57. I was pretty pumped about that one. I think being light is a distinct advantage but I’ve been told by friends and my brothers who’ve ran with me in the past that they’ll never do it again but I didn’t feel like I was pacing very fast. I think improving pace even for people in really good shape is a difficult thing to do and speed is somewhat a trait we’re born with to a certain degree


NOLALGD
Ark-Pine Bluff Fan
Member since May 2014
1555 posts

re: I improved my mile pace by a full minute in one day
All these freaking undercover speedsters on the board today.

quote:

Did a 4 mile run for time last month and ran 22:57. I was pretty pumped about that one.


You should be pumped about that if you're not a serious runner. Actually you shouldn't just be pumped, you should enter a few local races to see how you do.


Zappas Stache
Utility Muffin Research Kitchen
Member since Apr 2009
29774 posts

re: I improved my mile pace by a full minute in one day
quote:

I think being light is a distinct advantage b


Yes it is. When I was at my peak level I was 6' and 132 lbs.

quote:

speed is somewhat a trait we’re born with to a certain degree




When you are young, you can definitely increase your speed with the right training.



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BurtReynoldsMustache
Arkansas State Fan
Member since Sep 2010
4477 posts

re: I improved my mile pace by a full minute in one day
quote:

You should be pumped about that if you're not a serious runner. Actually you shouldn't just be pumped, you should enter a few local races to see how you do.


Yeah, 5:45 pace ain't frickin around. If you're running that on hardly to no training, time to hang up the weights and figure out your foot problem. Then we'll see you in the Olympics in 4ish years.
This post was edited on 8/4 at 6:10 pm


McLemore
Member since Dec 2003
24538 posts

re: I improved my mile pace by a full minute in one day
If your parents name you Sandy Nypaver, you are required to become an ultra runner.


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jdaute2
LSU Fan
lafayette, LA
Member since Nov 2012
789 posts

re: I improved my mile pace by a full minute in one day
quote:

Yeah, 5:45 pace ain't frickin around. If you're running that on hardly to no training, time to hang up the weights and figure out your foot problem. Then we'll see you in the Olympics in 4ish years.


I’ll be 40 in 4 years and in no way can I pace like that on every run. Usually I do 4 miles at about a 6:10 mile pace. I also couldn’t keep that pace for a longer run like a 10 mile or half marathon. I did a 5k in Lafayette 2 years ago and finished 7th in my age group out of 185 people I think. I forgot how short a 5k is and paced too slow the first half of the run. Probably could’ve shaved off another 2-3 minutes if I ran the first half like the second. I used to run 5-6 days a week but I do a variety of things like HIIT and weight circuits to keep some muscle. Usually just do 2 runs a week and they’re no longer than 4 miles. When I ran a lot I started not to enjoy it but now I look forward to it again bc it’s usually somewhat of an easier workout compared to other things I do throughout the week.


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Aubie Spr96
Utah Fan
lolwut?
Member since Dec 2009
29355 posts

re: I improved my mile pace by a full minute in one day
Interesting. I’m a heel striker. While I’ve been told this is not an issue, I seem to suffer from IT Band issues and also haven’t progressed in my times.

I will try the mid-strike approach and see how that does.


LSUfan20005
LSU Fan
Member since Sep 2012
6362 posts

re: I improved my mile pace by a full minute in one day
Will certainly help. Heel striking is 100% fundamentally incorrect and only enabled due to modern footwear.

Go to a nice grass field and try to heel strike barefoot, it just doesn't work. You'll immediately feel the impact.

The IT band issue is something I often see in heel strikers.

Shorten your stride if needed, get your foot under your weight, and use your hamstrings.


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