How to improve your running time

Use these tips from Life Fitness to work on your PR.

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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