You race against the clock, trying to run 1.6 kilometers in 7 minutes or less. Unfortunately, this was not successful. It’s no wonder, after all, not many people can accomplish this challenging goal. However, with a few adjustments to your running, this is 100% doable. This article will cover ways to exercise more effectively, think mindfully, and stay in top shape. Everyone in their places? Ready, run!
Run smarter
Do intervals. Interval running is one of the best ways to increase your running distance and speed. This means that the next time you run, jog at a leisurely pace for 60 seconds, sprint at an all-out sprint for 30 seconds (like running from the FBI), and then cycle through the process. As you get used to this method, reduce the 60-second jog recovery time to 50 seconds, 40 seconds, and then 30 seconds, so that the recovery time is the same as the sprint time.
A similar approach to interval training is fartleks (Swedish for) or speed workouts (which are like longer intervals). On certain days, try to dedicate twenty percent of your running time to speed work. Here are some examples of effective speed workouts for you:
- Run at a normal pace for the first 4 to 5 minutes.
- Increase your running speed in the next 10 minutes (it is best to maintain the speed of running 1.6 kilometers in 7.5 minutes)
- For the next 60 seconds, try to let your legs carry you as you sprint.
- Then slow down and carefully return to normal speed. Continue this workout program with extended speed training in 15-second (or 30-second) increments.
Do endurance runs. You quickly discover that to keep your body fresh (so as not to adapt to a fixed pace), you have to increase your speed. Running 1.6 kilometers as fast as you can is good, but running 4.8 kilometers will also help you. When you are used to running 4.8 kilometers, then run 8 or 11 kilometers and tell yourself that it is easy to finish a mere 1.6 kilometers faster.
- If you’ve never done an endurance run, slowly increase your workouts. Aim to run roughly five days a week, with one or two days devoted to long runs rather than sprints. If you can, add 800 meters of long-distance running each week.
Train yourself to run 400 and 800 meters. Running 1.6 kilometers is difficult. What about running 800 meters, or even 400 meters? It’s as simple as a child’s game. If you knew you only had to run 400 meters, you would try your best to run faster, right? When you go all out for an 800m, you’ll have more time on your second lap.
- You don’t need to increase your speed throughout to reduce your running time. Running 400 meters at full speed can reduce the total time required for a typical run by 1 second. Just make sure you don’t run too hard at the beginning and tire yourself out!
Only a few seconds off each time. The goal of losing 30 seconds is high and daunting. Instead of setting goals that seem unattainable, aim to shave 1 or 2 seconds off each run. When the finish line is in sight, you feel a surge of motivation pushing you to run faster. You won’t even notice that your body is 0.0001% faster.
- The effects of this step take time to manifest. The days go by and you don’t feel like you’re making any progress until one day you suddenly notice that your running time is one minute faster. This step requires patience and trust, but the results add up.
Cross training. No one is suited to just one thing. To keep your body at peak aerobic fitness, you need to work hard on all aspects of your exercise. This means that as long as you can practice it yourself, whether it is running, cycling, swimming, boxing, basketball, or skipping, practice it one by one. Different methods work different muscle groups and give you that edge you’ve been lacking in running.
- Ever thought about doing a triathlon? In addition to being able to run on a track, swimming, and biking are two powerful skills worth mastering. You may consider adding this item to your exercise list!
Run differently. How to do it? It doesn’t matter. Just switching gears is good for your body. Need some ideas?
- Run hills. Do you know what it feels like to run on flat ground after running in the mountains? It’s a piece of cake and extremely easy.
- Run on a different track or trail. Different surfaces incline and everything affects running.
- Run at different times of the day. Your body actually runs faster than it does in the morning or evening.
- Run differently. Switch between interval training, speed training, and long runs.
If you’ve tried hill running, fartlek training, and long-distance running without success and all else failed, check in with your form. Maybe you are running inefficiently. Here are a few things to consider:
- Do you focus your gaze forward and hold your head up? Looking up or down can be extremely taxing on your neck and back.
- Are your arms tight? If you ever notice that they keep bending and not relaxing, give them a quick shake. The arms should be held at ninety degrees, pushing the body forward as they move back and forth.
- Good running is silent. You should land on the arch of your foot, then your toes and calves to propel you into the next step. Your feet should be directly under your body when you land and feel light and bouncy.
- How is your breathing? If you breathe from your chest, you’re wasting energy. Make sure to breathe from your belly or diaphragm. The abdomen should expand with each breath taken.
Stay motivated
Listen to music while running. This move sounds too easy to be true, but it works. When preparing for a run, you may want to prepare specific categories of music for different running distances. When you hear a certain song while running, you’ll know if you’re going in the right direction or if you need to change speed. Start with your favorite fast song and slowly increase the tempo of the song over time to keep you motivated.
- You can find many running songs on the English website Jog. fm or other websites, which are perfect for listening to when running 1.6 kilometers in 7 minutes. You’ll find yourself stepping in time with the music, even if you wanted to, you couldn’t break the beat. A playlist full of fast songs to create the right environment for you to run hard.
Run with someone who runs faster than you. If you don’t know anyone who runs faster than you, join a local running or triathlon club where you’ll meet many fast runners. As you run behind them, follow their lead, paying attention to their movements and feet…and before you know it, your rhythm and pace will match theirs, taking longer steps and faster.
- Don’t run with someone who can run much faster than you. It’s very frustrating to watch someone else lap a lap ahead of you. Plan to find a friend who is about 30 seconds faster than you, no more, no less, just right.
Making plans. We like to do what we want to do, but just liking it isn’t strong enough. We need to have a plan from which we cannot deviate. So figure it out yourself! How many times a week would you like to run? Which day and time? What kind of run? what will you do?
- A weight loss plan doesn’t hurt either. Even losing just 2.27 kilograms can put more energy into your step. If the diet has some wiggle room (i.e. some improvements can be made), you might consider this idea. The lighter the body, the easier it is to move.
Each week, aim to reduce your running time by a few seconds until you reach your goal of 7 minutes. Before each run, set it as a “maintenance run”, “challenge run” or “lucky run”. Setting expectations for yourself will encourage you to run with that goal in mind and not want to break your promise.
- A “maintenance run” means you run just for the sake of light exercise. Make yourself feel good, relieve stress, release endorphins, and more.
- When you’ve had a stressful day and have a lot of energy, do a “challenge run” and put that energy into running. Plan to reduce the time it takes to run 1.6 kilometers by about 15 to 30 seconds.
- A “lucky run” is that rare day when everything goes right. Use your excitement to try and break your record. Make decisions and plans before running, and then complete the run with your goals in mind. You want to prove how good you are, and that drive can get you to the finish line.
Keep running records because these awesome things you do are worth writing about. You might forget one of the goal numbers you set last week and wonder what your goal should be for the next day. You can also see how many kilometers you have run in a year. very impressive.
- Concrete numbers let you know what you’re capable of, what you’ve motivated yourself to accomplish, and the next actionable steps. You’ll make such dramatic progress that you’ll never stop running.
Take care of yourself
Buy good quality running shoes. Running shoes should fit well. Running is a repetitive motion, and even the slightest discomfort can slow you down. Additionally, continued use of ill-fitting running shoes can lead to injuries such as plantar fasciitis, heel problems, and back pain. So it’s definitely worth spending the extra money.
- If you are willing to spend money, go to a specialty store to buy a pair of shoes that suits you. They will observe your foot structure and running style and give you a pair of golden running boots that fit your feet.
Since you’re burning so many calories, it’s important to eat 100% properly (especially before running). An athlete’s diet should consist primarily of fruits and vegetables (with the skins on whenever possible), lean meats, and dairy products. The darker and more complete (the less processed) the food, the better.
- If we want to be specific, animal dairy products, fish, and anything seed-related or with seeds are also good. Of course, you also need to replenish your energy after running. Muscles need to repair themselves!
- Although energy gels such as Gu should not become a staple food like the above foods, you can still research them. Even though its effects are short-lived, the sugar and energy contained will provide the boost you’ve been looking for.
Stay hydrated. If you’re doing long-distance and/or all-out running, the importance of staying hydrated cannot be overstated. The last thing you want is to pass out on the sidewalk and wait for a stranger to take you to the hospital. This is the worst-case scenario. What about the best-case scenario for dehydration? Metabolism stops and muscles stop working.
- Always carry a bottle of water with you. If you find this too bulky, purchase a water bottle belt to wear around your waist. Running 1.6 kilometers in 7 minutes is something that requires serious preparation. If you want to succeed, you must be serious. Also, be serious about staying healthy.
- Don’t force yourself to drink the entire bottle of water. Drink water only when you are thirsty. Current research suggests that drinking too little or too much water (yes, there is such a thing) can seriously damage your body.
The sleep time referred to here is the full 7 hours (or a little more). Sleep is as important to the body as air is to the lungs. Without adequate sleep, the body will suffer and be tired. You can still survive without enough sleep but don’t expect to achieve impressive running results.
- In general, only consume caffeine in the morning. Don’t force yourself to drink a caffeinated drink before a late-night run. A little caffeine can keep you going and help improve your running time, but too much can be harmful.
Don’t continue running if you are injured. Continuing to run will only exacerbate the problem and you will then be injured and unable to run for a long time. So listen to your body. If you start to feel pain, stop running. It’s not worth spending the next few weeks on the couch unable to train.
- If you’re a serious athlete (and maybe you are), you should know how important it is to warm up beforehand and stretch afterward. Make sure you make time for both exercises during your running training to prevent injury.
Tips
- Buy good running clothes. Comfortable clothes make all the difference.
- Please be careful! If you are tired, take a break. You can continue tomorrow.