Some people find it easier to run with a buddy.
If you run regularly, it is quite easy to get into your comfort zone. Well, perhaps running never feels completely comfortable, but you can reach the stage where you are not getting any faster and not pushing yourself. Slower running over a long distance is good for burning calories while shorter, faster runs improve cardiovascular fitness. You may want to improve your time because you have entered a race or because you want to challenge yourself. If you approach this in a methodical and committed manner, it should be possible to shave a couple of minutes off your two-mile pace.
Instructions
Running Two Fast Miles
1. Concentrate on building up stamina, initially. This is one of the areas you need to work on to improve your speed. Forget about speed for a few weeks, and concentrate on running five days a week, slightly increasing either the time you spend out running or the distance you cover each time you run. Always warm up and cool down after you have finished running.
2. Run on a track if possible as this makes it easier to measure your pace. Aim to build up gradually to a stage of running fast for 40 percent of the time and at your normal speed for the remaining 60 percent. Peak Running advocates a mix between aerobic running, where your lungs are producing enough oxygen to power your body, and anaerobic exercise, where you are relying on your muscles. Intersperse the short, fast spurts with an interval of distance running at your normal pace.
3. Run up and downhill once a week to build up your stamina and cardiovascular power. Cycle or swim once a week and give your body a rest one day each week.
4. Eat a balanced diet, avoiding processed and high sugar/high fat foods that cause peaks in your blood sugar. Aim to get eight hours of sleep every night and drink eight glasses of water a day.
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