Posted on Mar 21, 2014
What are the best ways to train for the best run time?
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I'n not the best runner in the world and I'm looking for tips to better my running. I do pretty well in the push-ups and sit-ups, but barely pass the run. Any tips would be much appreciated. My goal is to max all my numbers eventually. I know the first reaction is "run more" but that only helps so much.
Running
APFT
Posted 12 y ago
Responses: 30
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You need to start with fundamentals; sure sprints, running hills, resistance running, etc...are all great but you're not getting the full value of them if you're not running correctly.
The 2 things that hinder people when they run are:
-Breathing
-Form
You need to find a breathing technique that works for you, I recommend some slow long runs and use it as a time to focus and concentrate on your breathing...develop a pattern. The more you practice it the more it will kick in when you're trying to move fast for longer distances.
Form is key, running becomes almost effortless if you have the right form. This includes your posture, your arms, and how much follow through your legs do. Practice alot of the old school running drills:
-High Knees
-Butt Kickers
-Power Skip
When doing these focus on doing them correctly, and do them before every run. These 2 things will shave minutes of your time, mix it with sprints, hills, resistance, and some core training and you'll be running faster than you imagined.
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Legs, legs legs and core, build up your leg muscles not necessarily with running alone. Running only will help, but your knees will hate you for it. Work your quads, calves and hamstrings etc. Inner and outer thighs hips on down to you ankles, feet and lumbar muscles. Couple this with running for longer distances 3-6 miles and 60/120s. Try to maintain an 8-9:30 pace for as long as possible on the long runs.
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I had a few problems with getting good scores in running when I first entered. I would pass, but nothing great. I started putting weights on my ankles during morning runs with the unit, and even talked to my NCO about carrying a backpack after a while 1-2 times a week during the runs. I also started doing longer runs, while it was a different kind of run, I was building up my legs. 2 times a week I would do leg training at the gym. I also ensured that I stretched well before running, most people half stretch, but it does help.
What I found the most important after doing all that was;
1. finding the right shoes for me. I went to the foot doctor and told him my feet hurt when I ran, he gave me inserts for my sneakers, which I took to foot locker to help me find the right sneakers. He also recommended better socks for me to wear. For some it may not mean much, but the comfort of your feet can help you in running.
2. I asked the trainer at the gym to help me, and he showed me that I was putting pressure on the wrong part of my feet when I was running. He taught me how to lessen the friction on the balls of my feet.
I never became the best PT runner, but I did improve enough to get my PFB, and did well on long distance runs.
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Run three miles and do lots of wind sprints.
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I hated running, still do. However, when I needed to improve my times, I would run less and cycle more. Cycle allowed me to exercise the muscle more without causing allot of impact problems. As well, swimming really helped me to build the cardio faster than running, again without impact damage and finally, when I did go out and pound the pavement, I would run stadium stairs. Vastly improved my run times while saving on the impact injuries.
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Sprints is your best bet if you want to improve time. Not just short sprints either. Work anywhere from 400m sprints up to 1200m sprints. Do multiple sets of them and I promise you that your run time will get better. Distance running is good but its not going to help decrease your run time as much as sprints will.
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Whenever I'm getting close to an APFT, I get ready by doing a lot of 5-mile runs. I don't even do practice 2-milers. My body gets used to running at that distance so that when I push my self doing 2 miles it's not that difficult. It may not work but it's worth a try. Another big thing is to make sure you're wearing a running shoe that suits you. I put on a whole minute when I wear shoes that I'm not completely comfortable running in.
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Back when I could run, before my knees got old, interval training was a good way to help lower my time; 440s, 880s etc helped me out, especially if the 2-miler was done on a 1/4 mile track, you could really set your pace per lap...also mixing in longer runs on top of that. As for the cramping, like has been said, make sure you are hydrated well and electrolytes are good as well as good stretching before and after.
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COL Lee Flemming Hit the nail right on the head. INTERVALS! Interval training increases your lactic acid threshold. As your lactic acid threshold increases so does your ability to run faster and longer.
However, you need to simultaneously increase your overall endurance. Do that by taking long slow distance runs. Every other Sunday take a run that is about 30% longer than your normal training distance. Run it at a slower pace. Increase the distance of your long slow distance run by only 10-15% every other Sunday.
However, you need to simultaneously increase your overall endurance. Do that by taking long slow distance runs. Every other Sunday take a run that is about 30% longer than your normal training distance. Run it at a slower pace. Increase the distance of your long slow distance run by only 10-15% every other Sunday.
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Run longer. Increase you "tank size" so you have more overall power, when you have to run short.
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