Please register to participate in our discussions with 2 million other members - it's free and quick! Some forums can only be seen by registered members. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads.
I've been an on-off runner for the past 4 years. For the past month or so I've been running every day. I'm up to 3 miles, at 9 minutes a mile. I'd like to increase BOTH my mileage and my speed. Should I focus on getting my miles faster before working up to longer runs, or should I increase my mileage before focusing on speed? Are there certain benefits to focusing on one and not the other?
Some background on me, if it's helpful: I'm a 5'8", 144lb female of 19 y/o. I've been working out semi-regularly since my mid-teens and rowed for 3 years.
I am not a runner but my daughter and husband are sprinters and were on track teams. It was a thing of beauty to watch my daughter when she kicked it into 'her hyper speed' she called it.
I've been an on-off runner for the past 4 years. For the past month or so I've been running every day. I'm up to 3 miles, at 9 minutes a mile. I'd like to increase BOTH my mileage and my speed. Should I focus on getting my miles faster before working up to longer runs, or should I increase my mileage before focusing on speed? Are there certain benefits to focusing on one and not the other?
Some background on me, if it's helpful: I'm a 5'8", 144lb female of 19 y/o. I've been working out semi-regularly since my mid-teens and rowed for 3 years.
Lose weight you are overweight for your height and age, especially for someone who is active. I dated a girl your height didn't life a finger and weighed 130.
If you want to run faster and longer drop the excess poundage, you will only be able to run so fast carrying that kind of weight.
What is you ultimate end goal? Why are you running, just for general health. Because if you are running just to be healthy do not increase your distance or speed. But if you are running for some competition that is another thing.
Running long distances in miles slowly build internal power and slow downs your heart rate. Do not just run fast long distances unless it is aimed at something. You'd do more good walking 5 miles a day than running it if your goal is to live long. This is something known in sports but the science is just catching up now and they know running too much too fast more than 30 miles a week is bad for your heart because it elevates your heart rate for a long amount of time for too long.
... This is something known in sports but the science is just catching up now and they know running too much too fast more than 30 miles a week is bad for your heart because it elevates your heart rate for a long amount of time for too long.
Here are some simple things for you to try. Once per week, try to do a long run. Start at your current 3 mile distance, and try to go a little longer each week, say maybe 10% more each week.
Also once per week, try running some intervals. Run a given distance fairly fast, then a given distance very slowly, and keep repeating this pattern. I like doing this on a treadmill because I set the pace to whatever my goal is, and the treadmill makes sure that I keep to it. I usually do 1/2 mile (805 meters) fast, then a quarter mile at a slow jog, and repeat up to 10 times. Obviously you want to start out with just 2 or 3 repeats, and gradually build. If you only run outdoors, a Garmin GPS watch is a good tool to have, so that you don't have to guess about what your pace is.
Other things you can try are short sprints, hill running, and barefoot running. All will confer certain specific benefits that will contribute to the big picture.
Location: Winter nightime low 60,summer daytime high 85, sunny 300 days/year, no hablamos ingles aquÃ
700 posts, read 1,499,982 times
Reputation: 1132
Quote:
Both
Interval training.
The above is true.
Interval training makes you stronger and faster, not just more conditioned aerobically. As a bonus, it is less boring than long runs at steady pace. It also burns more fat, during and after the exercise.
Most running plans incorporate both. It is important to so that you are always seeing improvement. I think what has always gotten me is when you hit that plateau where nothing is changing. The moment someone I work out with suggested including speed training in my running routine was the moment that I got a lot of my motivation back. Running can be so tedious, but I think having variety and switching it up helps so much. For the record, I don't think it makes any difference what your weight is, body type, etc. with this principle. Nor, do I think running is one size fits all. It makes me so mad when any runner tries to make others feel bad. At least someone is getting their butt off the couch!
Lose weight you are overweight for your height and age, especially for someone who is active. I dated a girl your height didn't life a finger and weighed 130.
If you want to run faster and longer drop the excess poundage, you will only be able to run so fast carrying that kind of weight.
What is you ultimate end goal? Why are you running, just for general health. Because if you are running just to be healthy do not increase your distance or speed. But if you are running for some competition that is another thing.
Running long distances in miles slowly build internal power and slow downs your heart rate. Do not just run fast long distances unless it is aimed at something. You'd do more good walking 5 miles a day than running it if your goal is to live long. This is something known in sports but the science is just catching up now and they know running too much too fast more than 30 miles a week is bad for your heart because it elevates your heart rate for a long amount of time for too long.
Her weight is fine. She is not overweight. Her BMI is 21.9 and is on the thin side of normal.
Ive been running for 10years; done countless marathons and triathlon events. Shedding some weight will definitely improve your running. Its all about diet/nutrition. It also depends on what goal/s you're trying to achieve for yourself.
You shouldn't increase your mileage more than 10% or you risk injury.
I would work on base miles then increase speed. Also try adding hill training once a week. Find a hill where you can run it in 2 min...then jog back down and repeat that working up to 10x's.
Please register to post and access all features of our very popular forum. It is free and quick. Over $68,000 in prizes has already been given out to active posters on our forum. Additional giveaways are planned.
Detailed information about all U.S. cities, counties, and zip codes on our site: City-data.com.
Please register to participate in our discussions with 2 million other members - it's free and quick! Some forums can only be seen by registered members. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads.
