In Part One of this article, we discussed the importance of proper diet, hydration, warm-up, breathing patterns and posture.  In Part Two we will be reviewing our previous tips, as well as overviewing suggestions concerning pace, recovery, cross training and accountability to improve your timed one-mile run.  Be sure and continue to check out our Russellville Fitness Kickboxing blog for event announcements, training tips and other cool content posted regularly.

6. PACE

If you have ever ran a mile you understand right away the importance of pace.  If you warm-up properly and follow the previous suggestions from Part One of this article and set the proper pace you will begin to see results in your performance.  Stay mentally engaged and focused on your pace and you won’t experience the need or want to slow down.  Start off with a good pace in mind and if you feel the onset of fatigue, keep your mind engaged, keep pushing through, arms and legs moving, proper posture and focused breathing patterns!  As your reach the last quarter of your mile, give it all you got until you cross your finish line.

7. RECOVERY

After your run, it is important to make sure you have proper recovery. Stretching after running is very important. If your joints are feeling pain, try be sure you examine your warm-up and cool down techniques, as well as your posture, breathing pattern, diet and hydration levels.  If you are still experiencing a slow or rough recovery, alternating hot and cold showers, ice baths, chiropractic care and massage therapy are all great supplemental options to aid in the continued maintenance and recovery process needed to sustain longevity in physical fitness and cross training.  Getting the proper amount of sleep and building in rest and recovery days are very important.  A slogan we tell many of our members at RFK is that “there is no overtraining, only under recover.

8. DISTANCE

The first time you run a mile it seems like 100 miles. A great way to boost your endurance is to simply begin to run long distances. Instead of running 1 mile, try to run 2, and then eventually 3. That way, when you do have to run your timed mile, it will seem relatively short to what you are used to.

9. SPRINTS

If you want to improve your timed mile, the body needs more than just distance training to lower your time.  Train your lungs by running sprints at the track or in your neighborhood.  Sprinting from stop sign to stop sign is a great endurance drill that will improve your timed mile.  100 yard dashes, 40 yard dashes, 10 yard sprints, bleachers, hill sprints and 50 second sprints are all great supplemental exercises you should be working into your cross training routine to help you improve how you feel during your run and lower your overall time.

10. FIND A FRIEND

Finding a running partner is a great way to keep yourself accountable if you are having a hard time motivating yourself to train outside of the gym.  A training partner is great for helping you track and hit your personal goals.  This person should push you to keep running when you want to stop and keep you motivated to achieve your personal best.  Having a little healthy competition when out on the pavement will help both of you improve your times!

Thank you for checking out our Top 10 Tips to Running A Faster Timed Mile. Be sure and check our first five tips in Part One if you have not done so already.  Also like us on Facebook at www.Facebook.com/RussellvilleFitnessKickboxing and online at www.RussellvilleFitnessKickboxing.com to stay up to date on our class schedules, events, fitness challenges and other awesome content posted daily and weekly!  If you are interested in scheduling a fitness assessment with one of our trainers please click below or contact us at 479-214-1245.

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