How to improve your running time

gary papa 11th annual father's day run
You can nab that PR with these tips.
Credit: Rikard Larma/Metro

Race season is here, and whether you’re training for a 5k, 10k or half marathon, use these tips from the experts at Life Fitness to achieve a new personal best time.

Add speed and interval work: While logging miles on distance runs is important, high intensity interval training can help improve stamina and speed. Mix short bursts of sprints into your regular run, or reserve a day for longer speed work, running at a faster clip for 400 meters or a certain timeframe, like 15-30 seconds.

Cross-train: Running can be hard on the body, so build in days for cross-training, which still offers all the benefits of a cardio workout without the wear and tear. If you’re outside, try biking or swimming, or if you’re heading indoors, use an elliptical for a full-body workout.

Run hills: Power up and build aerobic capacity by running hill repeats. No hills in the neighborhood? Hit the gym – apps like LFconnect can sync with treadmills at the gym and offer pre-set hill workouts for various fitness levels.

Stay consistent: A key to running a personal best is to keep training consistently and stick to a regular running schedule. If you’re not sure where to start, websites like MapMyRun.com have plans that will build a schedule based on your current running level.



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