At some point, I started actually paying attention to running instead of just going out there and getting it done. In doing so, I left behind my identity of being a 10 min a mile runner. And these are some of the things that help me shed that.
1)Instead of trying to run faster, try to run better.
Hold your core tight. Use your arms (I imagine that I'm trying to pull a rope. That imagery also seems to held hold the core.) Push through your heels. Although these aren't super specific form tips, just think about focusing on those 3 things when you're out for your next run...and see what your body does.
2) Interval speed training (I find it easiest to do this on a treadmill)
5 min warm up
1/2 mile at a fast pace (take 1- 1 1/2 min off your average pace. Ex: if you run 10 min/mile, run this interval at 8:30-9 min/mile)
1/4 mile at all night long pace
Repeat for a total of 3 times
3)Identify your weaknesses and formulate a plan to run through them.
I struggle with transitions. Turning a corner. Transitioning from a hill to flat. Transitioning to a slower pace. I lose rhythm with my breathing and that makes my heart feel like it's going to jump out of my chest. Once I identified these weaknesses, I started coaching myself through them. We all know I'll be talking to myself all the time- and that was my "plan" for getting through these trouble spots. I remind myself that in one short minute I'm not going to feel so breathless. That I'm just transitioning. That there's nothing I can't do for one minute.
4)Find your pace.
I tell myself this like a hundred times during any one run, "Find your pace. Find your pace." Listen to your body. Speed up when you're too comfortable and slow down when you're too uncomfortable. Don't quit because you can't maintain a speed. Simply find your pace again...and again.
5)Don't be afraid.
That may sound stupid, but like I said, I'm only sharing my own experiences. When you are feeling it, go for it!. Remember you don't have to maintain that speed throughout the duration of your run. I used to get all psyched out like "There's no way I can run this fast for the next 3 miles. I better slow down." I was scared. Just like so many things in life, running is a mental battle. A big reason we run the pace we do, is because that's what we are mentally comfortable with. Running faster is not only physically more intense, but also much more intense mentally. (This is another reason the interval speed training is awesome. Allows for you to mentally get used to running at a faster pace.) Drop the fear and let yourself pass thresholds.
|photo from Pinterest|
The only way to get faster....is to RUN faster...think about it!
Ok help me out! Add the tid bits of advice you have. We would all love to hear them- for real!